Dr Karen, Dietitian & Nutritionist in Prospect, South Australia | Local business
Dr Karen, Dietitian & Nutritionist
Locality: Prospect, South Australia
Phone: +61 8 8344 8484
Reviews
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25.01.2022 Almost wet my pants giggling over this one....
25.01.2022 Health, Wellness and COVID-19 Tip number 4 during this time of COVID-19 to try to keep our lives as normal as possible and to look after our social, mental and physical health 4. Look after your mental health.... Uncertainty, fear, anxiety are all normal feelings experienced when going through situations like these. Its difficult to work-at-home full-time, home school kids, exercise, cook and clean all at once in a day. Remember everyone is in the same position, everyones productivity is likely to decrease, so accept it and plan for it. Prepare a schedule for the fridge. Plan 2 hour blocks for work while kids have their own activity, set aside time together, then individual me time. If you have a partner, share the load with house duties and kids activities. It wont come together all at once, but a routine will eventually develop. Tomorrow, lets think about socializing.
25.01.2022 Are you a health professional Dietitian, Nutritionist, Physio etc.? We would value your feedback This survey aims to explore some previously identified popular diets within Australia and the reason why consumers choose to try such diets, where individuals find diet-related information and the associated costs of following diets including the financial, physical and social costs. We are also wanting to determine if one diet is more effective than others in terms of weight... loss, health benefits and long-term sustainability. It is our hope that you as a professional, are able to provide us with feedback on our survey before we send it to the general public. For participant information, the feedback form and to access the survey, please click on the following link: https://www.unisa.edu.au//r/are-you-a-health-professional/
24.01.2022 Stage 5. Maintenance. In this phase the individual has maintained a change in their chosen behaviour for at least 6 months. This is a great start to maintaining those changes for the long term. If you think about it habits and behaviours are developed over years, from childhood and can be very challenging to change, so you can expect some mishaps, falling off the wagon, but it is ok, as long as you get back on that wagon to change.... Thats what a health professional is there to help you do. Maintain that change. Help you address the obstacles that arise, help with coping change is hard and is hard to maintain!; we can help the individual find alternatives by exploring barriers, enablers and help them facilitate and maintain change. Individuals might need new coping strategies to maintain their change, this might be new information, new tools, new resources, new kind of support. We can also help the individual avoid slip-ups but more importantly acknowledging the slip-up and getting back on track. We are all human and all have slip-ups, its just important NOT to give up. 6 months is a long way to come! Yes there is often a long way to go particularly if we are talking about long term forever change. Dont do it alone. Change is hard. Find your support, seek help, get that support from your health professional, after all you only have 1 body, 1 life and you want to enjoy it.
23.01.2022 Health, Wellness and COVID-19 Tip number 3 during this time of COVID-19 to try to keep our lives as normal as possible and to look after our social, mental and physical health 3. Maintain your weight.... If your physical activity levels have decreased, it is important you also adjust your food intake. If you are not as active, you are burning less energy and therefore need less food. If it helps, work at home, dressed in your actual work clothes, it might help avoid that extra snacking you wouldnt normally do at the office and prevent those extra kilos in weight gain. Even though the fridge is only a few steps away, avoid that unnecessary snacking. Ask yourself am I really hungry? If you ARE hungry, then go for the lower energy snacks like rice crackers, carrot or cucumber sticks with Greek yoghurt or hummus. But remember overeating and inactivity leads to obesity, an underlying condition of many chronic diseases including hypertension, diabetes and heart disease, diseases which are characteristics of COVID-19 patients admitted to hospital. It appears that many individuals have increased their alcohol intake - whilst I havent seen any data on this.... it is possible, so be attentive to how much you are consuming. Our national guidelines recommend no more than 2 standard drinks a day (1 glass of wine is 100mL as an example). Tomorrows tip, lets look at mental health.
23.01.2022 Sustainability of our food system... we are teaching our students about sustainable environments, carbon foot prints and sustainable diets... look at the amount of plastic and packaging it took for me to make 1 cup of coffee! Its quite unbelievable and probably comes back to costs for hotels... but imagine what is going to landfill from every room of every hotel ! I understand hygiene plays a huge factor, even in qantas club they cant directly fill keep cups from the coffe...e machine, but have to first make it in a disposable cup and transfer it to a keep cup. I then saw cling wrapped apples in an airport lounge! Some of these coffee making items are biodegradable which is great but my goodness. How are we going to push faster for a more sustainable food system....
23.01.2022 When you leave the office for a bit and your colleagues make you lunch (out of food models) !
23.01.2022 Change. How many times have you said to yourself something like I need to stop eating so much chocolate or I should do more exercise, I really should lose some weight, or I really should monitor my blood glucose levels more. This is change talk. Many of us recognise things in our life that we would like to change, but changing our habits is difficult. We learn habits and behaviours over a lifetime and is difficult to change overnight. As a dietitian, helping indivi...duals on their good health journey, we look at different theories behind guiding people to change. Let me talk about one model, the Stages of Change over the next few days. There are 5 stages, the first being pre-contemplation. This is the stage where individuals have no intention to change. They dont do that change talk. Why? They might not be aware a change could be beneficial to their health. For example, they might not understand that take away food can be high in salt, and regular consumption could raise blood pressure over time; or some individuals might not understand what healthy foods are; or by doing that Home Test Kit for bowel cancer screening might detect early bowel cancer. How would a health professional help at this stage? Well if someone isnt ready to change, you cannot help them change. The person has to be ready and committed and ready to make than change. At this stage it is important to see how individuals perceive their own health and health risks. At this stage, it is about raising AWARENESS on the relationship between diet and lifestyle and good health. Provide the necessary information to the individual. The individual then has the ability to think about if I do this then this could help me they start to think about change and how it might help them. It is important to personalise information about risks and benefits and pros and cons for change. It might also be about translating information into easy to understand terms for the individual to interpret and personalise. Raising awareness with the support of easy to understand resources, personalised messages and the support of good nutrition science, this is the first stage of making change. Tomorrow, stage 2, Contemplation. www.cancerscreening.gov.au/bowel
23.01.2022 Breakfast or dinner, what do you think? Its petite filet Mignon with potato and foie gras ... well it was breakfast, yes steak for breakfast! I know ... probably not what I would normally choose but it was delicious. My point is though, the portion of the steak; Its just smaller than a credit card and probably about 65g which is the recommended portion from Australias Healthy eating guidelines. So next time you are thinking about portion size and how much red meat to serve/eat... think palm size or credit card size.
22.01.2022 SUGAR SLEUTH A flavoured drink is a popular addition to many kids lunchboxes, but have you thought about how much additional sugar could be in there? Idea...lly you want your little human to have no more than 6 added teaspoons of sugar a day across all meals. Not liking what you see? Plain water or milk are great alternatives that will satiate their thirst! See more
22.01.2022 We value your opinions! Please take a few minutes to complete our survey! thank you and feel free to share! Have you heard of Paleo, Keto, Intermittent Fasting amongst others? We would like to hear your thoughts and opinions on some of these patterns. If you have 10-15 minutes to spare, click the link below to participate in an online survey and go in the running to win 1 of 4 $25 Coles/Myer Gift Cards! This study has been approved by the University of South Australias Huma...n Research Ethics Committee. https://www.surveymonkey.com/r/Z7JZYF7
22.01.2022 At this time of isolation remember there are still ways we can look after our physical and mental health. There is a lot of hoarding of products like flour, sugar, pasta..... and processed foods... Dont forget to watch your portion sizes, eat from all food groups and remember satiety cues... are you actually hungry or bored ? If you arent as active (in isolation) as you would normally be, you may not need the same amount of food. Lets try to stay healthy, lets try to s...tay active ... if you need help ask. www.eatforhealth.gov.au or Ask a dietitian, like me.
21.01.2022 Nibble Nobbys Nuts Remember that ad? Well there is truth in it, we all could benefit from eating a serve of nuts daily. A daily serve of raw unsalted nuts has been shown to reduce high blood pressure, lower the risk of heart disease and diabetes, help improve cognition, but also help maintain your weight. In fact regularly eating nuts, may also boost your metabolism, meaning you burn more energy. So why are nuts so healthy? Well they contain good fats, the unsaturated fa...Continue reading
20.01.2022 Stage 3. Preparation. Sounds self-explanatory doesnt it! Preparing for change. So preparation is all about making some small behaviour changes to take action in the next month or so. This might mean, that the person has started to talk about their change with friends or family to seek support. They might be looking at buying a new pair of runners to be able to start being physically active. It might even mean changing their mindset and the way they are thinking about things.... It could even be that theyve started to change food behaviours, they might even have bought a new cook book to build some cooking skills. It could even be as simple as looking for the Quitline phone number is their goal is to quit smoking. Health professionals are here to support this preparation stage. We are there to assist the individual with developing plans, help identify barriers and enablers in this preparation stage, help with setting short term goals, assisting individuals with finding the right information and support they may need to take that next step of Action. It is all about building confidence, building motivation, increasing awareness, building skills and support. But most importantly, we are the passenger in this journey. The individual is the person driving this change. We are here to assist, help, guide, offer information when invited. Only the individual can do it. Tomorrow, stage 4, Action.
19.01.2022 Back for another year!
19.01.2022 How is this possibly creating supportive environment for healthy food choices for Australians? Just because Im in Canberra and not Adelaide... why are these Greek yoghurts nearly DOUBLE the price? I bet a burger restaurants meal deal are priced the same !
18.01.2022 Great flavours make a delicious meal, but remember to watch your serve size. -1 serve of red meat (lamb beef veal pork) = 90-100g raw -1 serve of chicken = 100g raw -1 serve of fish = 115g raw... Our dietary guidelines recommend between 2-3 serves of the food group containing lean meat, poultry, fish, eggs, nuts and legumes each day, but varies depending on your age and gender. Need more information ? Search the eatforhealth.gov.au website
17.01.2022 Coconut oil is not good for you - it will raise your blood cholesterol and raised blood cholesterol is a risk factor for heart disease. A healthier alternative is extra virgin olive oil. Use it to dress salads and veges, fry with it and you can also freeze it in a container and use it as a spread!
16.01.2022 Health, Wellness and COVID-19 Tip number 2 during this time of COVID-19 to try to keep our lives as normal as possible and to look after our social, mental and physical health 2. Maintain your physical activity.... Our daily steps are likely to have decreased. Try to maintain your normal activity levels by going for a walk around the block a couple of times a day to mimic going to and from work or school. If you are sitting for long periods of time, remember to stand up regularly. Switch to an online bootcamp : (www.travelfit360.com.au/online-training) or yoga for that real-time experience to help maintain those social interactions. Take that afternoon beach walk or take the kids for a hike (www.walkingsa.org.au). Importantly plan a set time for your exercise and stick to it. I appreciate it is hard to exercise when it is starting to get cold, wet and windy, but remember how good you will feel after it, moving your body and stimulating your mind. Tomorrow, tip number 3, watching your weight.
16.01.2022 Running is one of the most popular and accessible sporting activities worldwide. It is low cost and there is no need for equipment. But it is hard, even for the elite. Running places stress on your entire body, can lead to joint pain, hip injuries, muscle strains, tendonitis, and stress fractures. However, the health benefits of running and physical activity to the body and mind, far outweigh the risks. Nutrition on the other hand is easy? This is an advertisement on the si...Continue reading
15.01.2022 Weight loss is hard, resisting temptation is hard. Choosing NOT to have seconds is hard when food tastes so delicious, but think about what you want more? Weight loss or a second helping? You CAN achieve your goals. https://www.instagram.com/p/CEBNtulqTeV/?igshid=6mipy5j7ynui
15.01.2022 Would you like to hear a little more about the Mediterranean Diet? Strategies to eat a predominantly plant based diet? would you also like to help our 3rd Year student Liz, test out her presentation skills? Liz is preparing an ONLINE information session for future participants of our MedWalk trial, as part of her 3rd year studies. She is speaking on how to adopt a Mediterranean diet in your household, learn tricks when eating out and how to modify some recipes to eat the Me...diterranean way. Liz and I would like to seek constructive feedback on this presentation to see if her session is effective and helped improve knowledge and understanding of the Mediterranean diet. We would like to invite you to attend this session to help us to determine if the session is suitable for future volunteers. The session will be held on Monday October 12, 2020, 10-11am Australian CST, via ZOOM. This is completely voluntary. Attendees will require internet access via a computer or tablet with access to Zoom meetings. Instructions on how to use Zoom meetings will be provided if you are willing to attend. If you would like to attend please send me a message or email me at [email protected] Thank you in advance!
15.01.2022 One of the better presented poo charts (chocolate style!) Ive seen as a Dietitian! What is yours like normally? We all look at it right? Types 1 & 2 - you look like you are constipated... Types 3 & 4 - you are probably passing these quite easily Types 5 & 6 - you look like you could have diarrhea Type 7 - mmm you might have a tummy bug, food poisoning or some kind of illness There are different causes of constipation, however some ways to prevent it include: staying hydrated eating fresh foods, fruit, veg, whole grain cereals, beans, legumes and nuts (high in the right kind of fibre) reducing or eliminating processed and takeaway foods being active, regular physical activity helps Ref: Dietitian Connection.
14.01.2022 Love a good riddle... ‘Did you know Bruce Lee had a vegan brother?’ Do you know his name?.... ... (Think about it - all good things nutrition) My source/reference for jokes will be revealed eventually : drjoannamcmillan
11.01.2022 Just washing my food!
10.01.2022 K N O W Y O U R P O R T I O N S Never sure how much meat to buy to feed your family? Or do you find youre always left with loads of leftovers? Use this hand...y visual guide to get your portions right! #portioncontrol #healthyfood #healthylifestyle #food #healthy #vegetarian #cookwithHFG #HFGAustralia #HealthyFoodGuide #dietitianapproved #balance
10.01.2022 WANTED PROTEIN SUPPLEMENT USERS Your opinion and thoughts are important to our research. I have a student working on a project titled Consumer Acceptability of Hemp Protein Supplements. Can you spare a few minutes to take her survey?... We hope that you will be able to help us in this research by completing this 10-minute online survey. By completing this survey, you will be given the chance to go into the draw to win one of 4 gift vouchers worth $50. https://www.surveymonkey.com/r/WK38HTW
10.01.2022 Legumes Now that some of us have cupboards full of toilet paper, pasta and cans of food after that COVID-19 phase of stockpiling, you might have plenty of cans of chickpeas, lentils, kidney beans and four bean mix right? Are they still sitting in your cupboard because you have NO IDEA what to do with them? Tell me the truth now, do you have any idea how to cook with legumes? Dont worry, you are not alone, because our most recent Australian Health Survey shows us that less ...Continue reading
10.01.2022 This is what we had for breakfast... no its not really... this is the leftovers from a couples breakfast!!! Just look at the waste! It makes me wonder if these people take the same approach at home with food or do they just do this on holidays where food is free? Just because the food is free and available doesnt mean we should abuse it by over ordering just for a taste. Food waste is a massive problem globally and probably an under recognised component of food secu...rity. Large hotels produce massive amounts of food, of which a lot doesnt leave the kitchen. Globally there are food rescue programs like OzHarvest in Australia and scholars of sustenance for Asia, that aims to reduce food insecurity for disadvantaged and vulnerable populations. Individually we can all contribute to reducing food wastage .... maybe take a moment to consider what might be appropriate and realistic for you ?
09.01.2022 Predominantly plant based diets are heart healthy and promote healthy longevity - we know this from large, well designed long-term studies. However, healthy longevity is also about healthy diet choices, paired with healthy lifestyle ones like being more active, regular medical care, hanging with your tribe, relaxation and a sense of belonging. See a clip below from one of my collaborators talking about the Mediterranean diet. https://9now.nine.com.au//b3ef85b1-3133-4614-a3fa-05dd6510
09.01.2022 Health, Wellness and COVID-19 Tip number 5 during this time of COVID-19 to try to keep our lives as normal as possible and to look after our social, mental and physical health 5. Maintain regular social activity.... We are social beasts, so it is important to somewhat maintain your regular schedule including socializing, sleep and work patterns and exercise. Go online for that real-time interactive social connectivity. Get your friends together for an online cooking class, quiz night and games night or drive-way dinners with your neighbours. Just remember this is a fluid time for all, we are all adapting to a different way of life. Maintain good hygiene practices, follow reputable websites for latest information on COVID-19 (dont ask Dr Google, or take advice from one person on the internet) and maintain social distancing. Its working. There are no miracle cures, foods, supplements or treatments for COVID-19. But we do know that maintaining a healthy lifestyle including good dietary choices, being physically active, maintaining social connections, routine, rest and sleep are cornerstones for a healthy immune system as well as mental and physical health. Reputable websites: www.health.gov.au; https://www.worldometers.info/coronavirus/; www.sahealth.sa.gov.au ; https://www.who.int/emergen/diseases/novel-coronavirus-2019
09.01.2022 Health, Wellness and COVID-19 As we all navigate our way through these unprecedented times, there is much uncertainty around how we keep our lives as normal as possible. While social distancing and self-isolation was brought in around the world to help stop the spread of the highly infectious COVID-19, there has been a significant change in our behavioural patterns in day to day life. Catching the bus, hugging our friends, socialising over coffee, eating out, going to work an...d school, exercising in the gym, outdoor bootcamps, pedicures, massages, these are all daily activities that have changed for the unforeseeable future for a very good reason. What impact will this have on our social, mental and physical health? Take control yourself, here are some lifestyle tips that might help you adjust and stay healthy. 1. Maintain good dietary habits. Firstly, there is no shortage of food, there is panic buying and hoarding that is causing unavailability of foods like pasta, UHT milk etc. Use the Australian Guide to Healthy Eating (www.eatforhealth.gov.au) as a template for choosing your meals at home and for take-away. Avoid panic buying of highly processed foods they can be high in kilojoules, added sugars, salt and unhealthy saturated fats. Canned or frozen fruit and vegetables, fish and dried legumes are good sources of nutrients if fresh foods arent available. Support your local food retailers but look after your own nutrition at the same time. Avoid ordering deep fried foods, foods that are crumbed or battered, covered in thick sauces or dressings; highly refined carbohydrates and watch you portion sizes. Remember a portion of pasta or rice is cup cooked and for meat, a serve is the size of your palm. If you are using home food deliveries, sanitize your hands after receiving your delivery. Put cold foods immediately in the fridge and maintain general food safety principles. Tip 2: physical activity ... stay tuned tomorrow.
08.01.2022 Stage 4. Action. In this phase, individuals are making a change to their lifestyle. They have gone through contemplating change after becoming aware of how beneficial a change could be. They have built some confidence, motivation, gathered the necessary tools to help make plans and prepare for change. They might have made one change to help further build confidence and motivation. They might have made a couple of changes to complement each other.... If we think about weight loss for example, a single action could be just reducing the total amount of food eaten. This is effective for losing weight by simply creating an energy deficit. By combining a couple of actions such as not only reducing the amount of food eaten, but also by increasing the number of steps you do each day increases healthy behaviour to further help with weight loss. How does a health professional help you through this stage? Through support; reinforcement of ideas; provision of useful information; feedback on plans; helping the individual to problem solve; continue to help identify barriers and develop strategies to help with change. Remember it is the individuals journey, we are the passengers on this ride, but we are also there to help navigate and provide the tools, skills and knowledge to help the individual through. Its never a smooth ride, there are always bumps in the road, the wheel falls off the wagon, but that is the next stage, how we maintain change. Tomorrow, stage 5, Maintenance.
08.01.2022 Snacking its often claimed, boosts your energy levels, keeps your metabolism revved up, manages mood, and helps you lose weight. But its also blamed for ruin...ing your appetite, increasing the risk of heart disease, diabetes, and weight gain. No wonder so many people are confused! Its time to go back to basics. Here are some of the benefits and pitfalls to keep in mind next time youre shopping in the snacks aisle. For the full snacking cheat sheet, grab the latest copy of Healthy Food Guide, on stands now! #hfgaustralia #cookingwithhfg #snacks #lowcaloriesnacks #lowcaloriedinner #lowkilojoule #highfibre #food #instafood #foodie #delicious
08.01.2022 Please dont get complacent. This journey is not over. Dont be selfish. Get tested, isolate, social distance, sanitise.
08.01.2022 Behaviour Change! that is what is vital to achieve and maintain a healthy weight for healthy ageing. I saw a client last night who is on a weight loss journey. 12-weeks of the recommended slow and steady weight loss, they have reached their first goal of losing 5% of body weight (they actually lost 6.1% of total body weight!) When I asked them "tell me about one thing you feel like you have accomplished on the way to your first goal..." Do you know what they said? (I have ...paraphrased) "I no longer turn to food when something upsets me; I have taught myself not to emotionally eat; I have taught myself not to get upset by other peoples comments as it was only affecting my health..." I think this is absolutely AMAZING. Why - not just because food is no longer a comforter, but they have chosen NOT to let peoples negativity and their own insecurities affect them. Before this journey, they did let those comments affect them and that resulted in emotional eating. What is even better, they said, (paraphrased again) "I know that changes dont happen completely in 12-weeks so I need to maintain this"... Now that is true behaviour change.
06.01.2022 I have a student working on a project on hemp protein. Can you spare a few minutes to take her survey? Consumer Acceptability of Hemp Protein Supplements Hemp based protein as a food source was only approved for sale under the Australian food standard code in November 2017. Hemp protein as a food source may offer a promising way to overcome numerous global food challenges, as it is nutritious, and the production can be significantly more sustainable and resource efficient tha...n regular meat production. For the hemp industry to capture a larger proportion of the protein powder market, they need to better understand Australian consumers knowledge of and preference for (hemp) protein powders and supplements. We are seeking your help to research the general understanding of hemp base protein and the drivers for purchase and consumption of protein supplements. We hope that you will be able to help us in this research by completing this 10-minute online survey. By completing this survey, you will be given the chance to go into the draw to win one of 4 gift vouchers worth $50. https://www.surveymonkey.com/r/WK38HTW
05.01.2022 Updated my skills to give confidence to our clients. Prospect Physiotherapy and Health Plus Clinic
04.01.2022 An exciting study run by my colleague at UniSA. See below for details.
04.01.2022 Low GI foods... what’s GI? Glycemic Index- an index which describes the effect carbohydrate foods have on blood glucose levels after consumption. A high GI means carbs are digested quickly causing blood glucose levels to spike and drop quickly (foods like white bread, white rice, sugary soft drinks, lollies) A lower GI means carbs are slowly digested causing blood glucose levels to rise slowly and not as much (foods like grain bread, oats, Brown or basmati rice, lentils) ... Low GI foods help with the management of type 2 diabetes, and may keep you fuller for longer. See the DietitianConnection post below: https://www.instagram.com/p/CFvOjq8FBSI/
03.01.2022 C A L C I U M F O R S T R O N G B O N E S Are you getting your fill!? We need calcium for healthy skin and bones yet more than half of Aussies... arent getting enough calcium in their diets. But dont fret! Weve compared some of the top dairy products so that you could determine which option will give you the most calcium per serve. Remember to always read the packaging... if its got lots of added sugar eat it in moderation or leave it on the shelf! See more
02.01.2022 Dietitian Connection. https://www.instagram.com/p/B-_THwCJcVk/
02.01.2022 Change. Change can be difficult, but rewarding. Yesterday I introduced the different stages of change model. Stage 2: Contemplation Have we all contemplated do something, saying something, making change? Yes we have.... What does it take? Courage, confidence, skills, motivation, support. The list is long. I know I should cut down on how many cigarettes I smoke a day. I wonder how I can do that. I want to lose weight Id like to lose 15kg to make me feel better. Ive heard these statements before and more. Contemplation is an intention to take some kind of action in the near futurethe next 6 months. You realised you should make a change for the better. You are thinking about change, but you are not quite sure how to go about making that change. You may not have the confidence to make that change. You are kind of motivated, but you need some support. You might even start making specific plans on how you might go about it, but nothing is concrete yet. Contemplation is good. Now is the time to identify the pros and cons of making change. Think about what might happen if you DID make the change. For example, if I reduced my alcohol consumption by half, I might lose 500g a week (thats 26kg in a year); OR If I ate an extra serve of dairy food each day, I might reduce my risk of osteoporosis. What if I DIDNT make that change? For example If I didnt cut down on how much take-away I eat, my bad cholesterol will go through the roof requiring me to take medication I dont like the side effects of statin medication, and they are expensive Identify what might need to change. Identify what support you need to change. Identify the pros and cons of making change. Find a sounding board. Reach out to someone, a health professional. There is NOTHING to be embarrassed about. Tomorrow, stage 3, Preparation.
02.01.2022 I R O N Ladies, it can be difficult to get your daily iron intake in. Check out our infographic for easy ways to get your fill!
01.01.2022 Got your blender and new bullet ready for Summer smoothies??? Blending fruit and vegetables to make smoothies and juices sure are a convenient trend and will boost your fruit and veg consumption, but there are pros and cons to consider when making your choices. If you’re not one for eating your 2 fruit and 5 veg serve per day, then it’s a great way to boost your consumption. Generally, smoothies and juices that you make at home from whole fruit and veg are high in vitamins...Continue reading
