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Eighty:20 Health and Fitness

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25.01.2022 Something to remember this week

25.01.2022 Happy #dietitiansday We love veggies but we also love donuts too #dietitiansofinstagram #dietitianeats #friday

25.01.2022 Basic dinner Grilled fish with chilli flakes, pepper and lemon Plus, steamed veg and potato roasted with EVOO and thyme.

24.01.2022 Easter Choc Muesli Slice It’s that time of year again! . INGREDIENTS: 1 3/4 cup rolled oats 1/2 cup sultanas 1/2 cup chopped natural almonds 1/2 cup chopped choc of your choice! 1 over-ripe banana 5 medjool dates or 6-8 pitted dates 1/4 cup natural crunchy or smooth peanut butter 2 tbsp milk ... METHOD: 1Preheat fan forced oven to 180C. 2Mix dry ingredients together. 3 Blend banana, milk, dates and peanut/nut butter until smooth. 4 Line baking tin/ tray with baking paper. 5 Stir blended mix through dry ingredients. Press mixture into a baking tin (rectangle cake tin). 6 Cook in oven for 15-20 min (chewy-crunchy texture). Allow to cool before slicing. Also freezes well sliced in an air/tight container. See more

24.01.2022 Today’s lunch Microwave brown rice, tuna, avocado, cherry tomatoes, cucumber, lemon juice and parsley. Simple and easy!

22.01.2022 Weetbix is always a good idea on a Friday Strawberries , pumpkin seeds for healthy fats, Greek yoghurt for extra protein and a drizzle of honey #balancedeating

22.01.2022 Smashed avocado and poached eggs #Sunday Avocados are nutrient rich, containing vital nutrients such as healthy monounsaturated fats, vitamin C & E, potassium, fibre and antioxidants. They are great for good heart health, healthy skin and eyes, bowel function and keeping you fuller for longer!

21.01.2022 Banana bread peanut butter drizzle

21.01.2022 Meatballs with veg and sweet potato rice You can use lean meatballs or meat free meatballs (I’ve got @vegiedelights here). 1Bake meatballs in the oven. 2Simmer canned tomatoes, tomato paste, herbs and garlic together with veg of your choice. ... 3Serve with your choice of high fibre carbohydrate e.g wholemeal pasta, pulse pasta, brown rice, wholemeal cous cous, sweet potato, quinoa. See more

21.01.2022 Little reminder

21.01.2022 Chicken and Quinoa Salad I cooked the quinoa with turmeric for extra flavour! Apologies for my absence, these last few weeks have been busy and filled with frozen meals I always like to have plenty of frozen meals in the freezer. All this means is cooking extra serves for dinner, placing it in an airtight container and chucking it in the freezer or fridge! Meal prep made easy

19.01.2022 Friday Using all the leftovers! Microwavable brown rice & quinoa, roast carrot, roast pumpkin, steamed broccoli, cherry tomatoes, spinach and shredded leftover roast chicken.... Topped with EVOO, balsamic vinegar and basil. See more

18.01.2022 Calcium important for strong bones and teeth, muscle contraction and nervous system Alongside vit D it’s important in reducing the risk of osteoporosis later in life . @movingdietitian . In Australia, the recommended intake (RDI) for adults aged 19-50 yrs is 1000mg per day. For females over 50 yrs and men over 70 yrs, it’s 1300mg per day.... . Are you meeting your RDI? See more

18.01.2022 Friday Snack or quick lunch (~3-4 instead!) Tuna, tomato and cracked pepper on whole grain crispbread

17.01.2022 Dinner from a different angle . Satay rice with a whole lot of veg! The sauce is made with natural crunchy peanut butter, rice wine vinegar (or Kirin), garlic and reduced salt soy sauce. . Include a source of lean protein such as grilled lean chicken or tofu.

14.01.2022 Smoothies Guide to making a balanced smoothie that will keep you fuller for longer. 1 Choose a base - water or milk of your choice. ... 2 Add 1-2 serves of fruit and/or veg - e.g banana, berries, spinach, mango. 3 Is there a carbohydrate? E.g banana, oats, cows milk, soy milk. 4 Is there protein? Greek yoghurt, cows milk, soy milk, protein powder. 5 Add a healthy fat - peanut butter, chia seeds, ground flaxseed, LSA, avocado. 6 Make it sweeter by adding 1 tsp honey or maple syrup. Note: Keep in mind that milk alternatives such as almond and oat milk contain minimal protein and carbohydrate so make sure you include other protein and carbohydrate sources. Cows milk (and also soy milk to a slightly lesser extent) is a good source of low GI carbohydrates and protein = more bang for your buck!

13.01.2022 Today’s lunch Marinated honey soy tofu, microwaveable brown rice & quinoa, salad leaves, cherry tomato, cucumber, capsicum and avocado! Topped with a balsamic vinegar dressing ... Super easy and quick!

13.01.2022 All about the orange today . Happy Dietitian’s Week!

13.01.2022 Have you got your meal plans yet? Check out the meal plans at www.eighty20healthandfitness.com.au Choose from a 2 week or 5 week meal plan! ... Affordable Family friendly Convenient Enjoyable

12.01.2022 Roast pumpkin and broccoli salad This combination was so good! . Roast pumpkin Roast broccoli with ground paprika Mixed salad leaves... 75g chickpeas Microwavable rice and quinoa cup 30g reduced fat feta Thyme EVOO, balsamic vinegar & honey See more

11.01.2022 Back to basics Grilled chicken with Moroccan seasoning, roast sweet potato ‘chips’ , roast pumpkin and steamed veg What’s your favourite simple dinner?

10.01.2022 Healthy eating or achieving weight loss is not about eating less or restriction and you definitely shouldn’t be constantly hungry. It’s about making appropriate swaps and being aware of the make up of your meals. It’s not about reducing portions or the amount you eat but changing what your portion includes. Eating more fibre rich foods (fruit, vegetables, whole grains, legumes) and less of the ‘junk’/ takeaway foods (biscuits, pizza, chips etc).... @movingdietitian @thesavvydietitian

09.01.2022 Today’s very random creation for lunch Scrambled egg & veg rice . Scrambled eggs and chickpeas for protein Lots of steamed veg Microwavable brown rice & quinoa, chickpeas for low GI high fibre carbohydrates ... Topped with chilli flakes and teriyaki marinate. See more

07.01.2022 Happy Father’s Day! Bit of good old @weetbixau to start the day high fibre, very low sugar, fortified with iron, folate and B vitamins! What type of @weetbixau is your favourite?

06.01.2022 Spin on the usual #friday chocolate #proats with a peanut butter drizzle I used powdered peanut butter! This can be great in oats and smoothies, plus it’s lower in calories so it can be a great alternative for some!

06.01.2022 Basic dinner using staple ingredients . Salmon (you can use any source of lean protein such as chicken or tofu or lean beef steak). Frozen mixed veg Microwaveable brown rice ... To flavour the veg and rice I used chilli and ginger paste. Reduced salt soy sauce or garlic works great here too! Stir-fry the veg with spice/ sauce, once cooked, add the cooked rice (almost like a fried rice) and stir through. See more

05.01.2022 Apple crumble overnight oats . My favourite quick breakfast, prepare the night before and eat in the morning . Recipe in comments

04.01.2022 Snack time Hummus on rice cakes and cherry tomatoes Great snack for this hot weather!

03.01.2022 Salad for lunch today Canned tuna, 4 bean mix, mixed salad leaves, cucumber, cherry tomatoes & carrot. Topped with oregano dried herbs, EVOO & balsamic vinegar. I hope everyone is doing okay

03.01.2022 Leftover roast veg for lunch . I had this with a tin of tuna for a source of protein To add flavour, I used dried thyme and a little drizzle of my honey balsamic dressing

03.01.2022 Grain wrap with lean chicken breast, avocado, salad and reduced fat cheddar cheese There are lots of wraps available at the supermarket! Choose a grainy wrap that is high in fibre and fairly low in sodium More than 2.5g fibre per wrap Less than 325mg sodium per wrap ... Some examples include @missionfoodsanz low GI, @simsonspantry better for you wraps, @goodness_superfoods barley wraps. See more

03.01.2022 Ever feel completely overwhelmed by just how many options there are on the shelves for bread? Which one is healthiest? What should we be looking for? How muc...h fibre should a serve have? All valid questions... So, here’s your dietitian-approved checklist for finding the healthiest bread: Made with whole grains More than5g fibre per 100g Less than 400mg sodium per 100g Look for loaves with plenty of seeds for added fibre

02.01.2022 Friday’... coffee

01.01.2022 Long weekend vibes Take the time to relax, rest and recover, and enjoy spending quality time with others

Eighty:20 Health and Fitness | Businesses