Four Seasons Dietetics in Sydney, Australia | Alternative & holistic health service

Four Seasons Dietetics

Locality: Sydney, Australia

Phone: +61 405 927 501

Address: 83 Clarence Street 2000 Sydney, NSW, Australia

Website: https://www.fourseasonsdietetics.com

Likes: 129

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

23.01.2022 QUICK AND LIGHT MEAL IDEAS This is a easy meal you can prep at home under 10 mins and most importantly NO COOKING is involved! You can literally put any filling you like, left over roasts, cold meats, cheese, canned tuna or salmon, poached chicken, falafels, eggs....the list can go on forever. For a healthy wrap I recommend adding some vegetables (here I used a poke slaw mix) and healthy fat (e.g. avocado , ricotta cheese ). Then put it in the sandwich presser/toa...ster for few mins. My favourite go-to warp is the Simson's Pantry range (@simsonspantry), the sizes are prefect and they are high in FIBRE which is great for your gut + satiety! For my lunch I made a roast beef salad wrap from dinner left-overs. SWIPE ACROSS to see how delicious it was! #nutrition #healthyeating #healthywraps #wrapideas #simonspantry #coles #nutritionfacts #lightmeals #bewell #wellness #dietitian #lunchideas #easymeals What are your favourite wrap fillings? See more

21.01.2022 PREPARING A HEALTHY LUNCH BOX || What type of lunch person are you? The meal prepper? Takewaway or skip lunch entirely? By preparing a nutritious lunch box, there are more benefits than just being healthy, you can: Include more fruit and vegetables in your diet Save money... Fuel your body with best types of food Be more environmentally friendly Include wider variety of foods Practice your cooking skills Control portions Swipe across for ways to prepare a lunch box, which one are you? #healthylunchbox #healthylunch #mealprep #gethealthy #wellness #nutritiouslunch #nutrition #dietitian #nutritionideas #foodideas #lunchbox #leftovers See more

21.01.2022 Cold Soba with Seaweed The sun is out more often and spring is around the corner - some cold soba is a perfect light lunch option. I top it with seaweed for some umami. We usually have seaweed in dried form with sushi or miso soup. There are many variations of seaweed out there and the ones that I used here are dried seaweed that can be found in Asian groceries, which require to be soaked in water before eating. It is a rich source of minerals such as calcium, copper, ...iodine and iron. You can serve with some form of protein such as poached or grilled chicken, fresh sashimi or even japanese style egg rolls if you're going for the full japanese experience! #nutrition #sobasalad #soba #japaneserecipe #seaweed #nori #dietitian #food #lunchideas #lightlunch #healthymealas #healthy #wellness See more

21.01.2022 FRIED RICE Who doesn't love some delicious fried rice?In my household, whenever we have some leftover BBQ pork from dinner, we also cook an extra cup of rice to make fried rice the next day. Day-old rice is ALWAYS best to make fried rice as the texture is perfect to cook on the wok. But did you also know it is also higher in RESISTANT STARCH meaning more FIBRE? To get some veggies in, I also suggest to add some finely chopped carrots and peas if you have any! #friedrice #nutrition #recipes #healthymeals #befit #wellness #healthyeating #dietitian #foodideas #resistantstarch #fibre

20.01.2022 What is your go-to brunch dish? I feel like one of my life missions is to seek the best avocado toast dish. Even though it’s pretty easy to make one at home yourself, it’s sometimes nice to have it so prettily presented for you . Leave your favourite cafes down below! #avotoast #brunch #sydneycafe #brunchfood #nutrition #wellness #prettyfood #dietitian

19.01.2022 What does a day with the recommended serves of "dairy" look like? It is recommended to have 2 serves of dairy (average adult) daily as it is the easiest source of calcium, however some people may not be fan of having dairy. I've put together a day with dairy alterantives for your daily source of calcium. Breakfast: Cereal with 250mL calcium-fortified plant milk and fruit (check the nutrition information panel for 'calcium') Lunch: Chickpea salad with tahni dressing (sea...same is an excellent source of calcium!) Dinner: Tofu pad thai Snack: almonds and dried apricot halves If you already have plant-based milks, does the brand you buy fortify it with calcium? #nutrition #dairy #whatieatinaday #healthyeating #wellness #nutritionfacts #healthymeals #foodideas #mealplan #calcium #dairyalternatives #plantbaseddiet See more

17.01.2022 [WHAT I EAT IN A DAY] Another one of these posts! I like doing these so it gives my followers a realistic insight into what dietitians eat in a day. We may have more nutrition knowlege that the general public and know what foods to prioritise - but that doesn't mean we eat like the dietary guidelines 100% the time (we aren't robots!) Breakfast - It was a Saturday so i felt like a fancy-ish breakfast. Slice of toast with avocado, baby spinach and an egg Lunch - Had som...e extra corn fritters so i made a quick salad. Snacks - 2 Kiwis (I'm a without skin kinda-girl) and tried a new snack @thechiaco Dinner - Pork chop with vegetables (carrots, zucchini and peas) and rice #whatieatinaday #dietitian #foodinaday #flatlay #nutrition #healthymeals #bewell #balancemeals #food #foodstagram #nutritious #tasty #cornfritters #brunch See more

16.01.2022 Are you becoming anxious and frustrated at your gut symptoms, to the point it is impacting your quality of life? Irritable Bowel Syndrome (IBS) is a complex gut disorder that affects an estimate of 7 to 15% population worldwide. It is relatively common condition, however it often goes undiagnosed. Evidence has suggested that dietary management is one of the most effective methods to manage your symptoms. We are now offering a Happy Gut package for individuals with IBS to fin...ally understand what could be triggering your symptoms. This includes an extended initial consultation, 5 review consultations and copy of Monash University's Low FODMAP booklet. Claire, our leading dietitian, is trained in the dietary management of IBS including the application of low FODMAP diet. Enquire or book your first session! https://www.fourseasonsdietetics.com/happy-gut-package

16.01.2022 Happy Sunday! Haven’t showed my face in a while, how’s your week going? It has been quite a busy time for me as I try to balance between my clinical dietitian and also private practice role. But it’s so exciting to get to know new clients/patients, empower them with the knowledge of nutrition, and witness change and progress. Recently I’ve also been trying out different food products and brands. I like to taste test a lot of supermarket items before making a recommendation t...o my clients, just like how you wouldn’t recommend a new laptop without actually have used it! And for my dietitian friends out there, this is the same as trying the oral nutrition supplements before suggesting it to your patients! My recent favourites are the @simsonspantry wraps, tinned tuna from @johnwestaustralianz and new soy milk from @sogoodau . What are some products you think I should try? #dietitian #healthyeating #nutrition #wellness #befit #supermarket #health

15.01.2022 Another way to keep my salads interesting is to experiment t with the dressing! This is one of my favourites: apple-mint vinegar dressing. Ingredients: 1/4 apple (remove the skin) Mint leaves 5g... Apple cider vinegar 2 tbsp EVOO 2 tbsp Honey 2 tsp Dash of salt Grate the apple and mix with the other ingredients. You can store in the fridge for up to 5 days. #dressings #saladdressing #nutrition #healthymeals #salads #dietitian #healthyideas #healthyfood #wellness #bewell #applecivder #ACV #EVOO See more

15.01.2022 What does a day with the recommended serves of vegetables and fruit look like? I put together an example just to show how easy it is! According to recent statistics, less than 10% of Australians eat enough vegetables every day!! Do you think you eat enough? A standard serve of veg is about 75g or: cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) cup cooked dried or canned beans, peas or lentils (preferably with no added sal...t) 1 cup green leafy or raw salad vegetables. A standard serve of fruit is about 150g or: 1 medium apple, banana, orange or pear. 2 small apricots, kiwi fruits or plums. 1 cup diced or canned fruit. A day with 5 veg 2 fruit: Breakfast: Rolled oats with 1 cup of mixed berries Lunch: Rice paper rolls with lettuce, carrots and cucumber Dinner: Broccoli, capsicum and chicken stir fry Snack: 1 apple How many serves of fruit and vegetables do you have daily? #nutrition #fruits #vegetables #whatieatinaday #healthyeating #wellness #nutritionfacts #healthymeals #foodideas #mealplan See more

13.01.2022 [CORN FRITTERS ] Super easy to make and you can also freeze extras for later. You can serve it as breakfast with poached eggs and avocado for a delicious brunch or some mixed salad at lunch. Ingredients (serve 4):... 3 cups corn kernels (~ 3 large corn cobs) - can use fresh or unsalted canned corn 1 small red onion chopped 2 Eggs 1/4 cup cilantro/coriander leaves and some stems (lightly packed) 1 tsp sea salt and freshly ground Black pepper 1 cup plain flour 1 tsp baking powder 3 tbsp olive oil Method: 1. Mix 2 cups corn, onion, eggs, coriander, salt and pepper in a bowl and blend with a stick blender/blender/food processor until most of the corn is pureed. 2. Stir through and combine the remaining corn, flour and baking powder. 3. Heat 1 tablespoon of the oil in fry pan over a medium high heat. 4. Drop 2 heaped tablespoons of mixture per fritter into the pan and cook in batches for 1 1/2 minutes each side, or until golden. 5. Do the same for the rest of the batter 6. Serve as you like! #cornfritters #recipe #easyrecipes #healthyrecipes #brunch #lunchideas #frozenmeals #dietitian #nutrition #wellness #behealthy #healthyideas #meals #foodstagram See more

09.01.2022 Healthy meals for people of chinese background Healthy eating doesn't have to be salads, poke bowls or meat and 3 veg. For my chinese community or people who enjoy eating chinese-style cuisine, here is a day of meals that can be equally healthy and delicious. Breakfast - oatmeal with banana and blueberries... Lunch - Stirfry rice noodles with choy sum, mushroom and eggs Dinner - Steamed fish, chinese cabbage served with brown rice Snacks - Mixed nuts, a pear and soy milk Every family/person eats differently so this is only one representation of what a day may look like. What does your day look like? #nutrition #mealsinaday #healthymeals #chinesefood #dietitian #guthealth #gutdietitian #recipeideas #whatieatinaday #befit #healthyeating #healthy See more

09.01.2022 PROBIOTICS Food that contain probiotics can help maintain a good balance of gut microbes. Probiotic supplements is one way to get them but food is also an excellent source - you also can get other benefits that come with it too such as fibre, protein and taste! Sauerkraut... Kimchi Natto Kombucha Kefir Miso Yoghurt Tempeh What is the recommended amount you should have daily? Research in this area is still quite fresh and we find out more about our gut microbiome everyday. There is currently no exact recommended number of serves but incorporating at least one type of these foods to your diet a day would be a great start to your healthy gut journey. #guthealth #gutfoods #probiotics #miso #kimchi #probiotics #gutmicrobiome #microbiota #dietitian #gutdietitian #nutritionfacts #healthyfoods #bewell #wellness See more

08.01.2022 Time to rethink if you’ve been following the trend of collagen supplements!

06.01.2022 Happy New Year 2020 was a challenging year for many of us, but I think one of the top things that came out of it is that we became so supportive of each other. Wishing everyone a healthy and safe 2021 ahead! I look forward to helping more clients to achieve their goals, connect with more amazing people and further grow as a dietitian

04.01.2022 Have you ever walked into the cereal aisle and be so overwhelmed about what is the best for you? There are so many options at the supermarket it’s no wonder we get confused. Here are some tips on how to pick a better cereal option for you: Look for at least 3g of fibre PER SERVE Avoid cereals with added sugar (this includes ingredients such as brown sugar syrup, raw sugar etc)... If there is >15g/100g sugar - Check the ingredients label, is there added sugar in the first three ingredients? (It goes in descending order) Look for cereals that are wholegrain based Depending on individual requirements there may be other things you can look out for too. > Low FODMAP: look for high FODMAP ingredients and presence of wheat (fructans)/if gluten-free. > Diabetes: look for low GI symbol if you find it helpful to help you identify products better for sugar control (however ! Products without these symbols can be equally as good) > High Cholesterol: look for presence of plant sterols or soluble fibre ingredients such as oats which may help with cholesterol levels > Gut health: Lower in added sugar, high fibre and serve with other prebiotics/probiotics > Are you looking for added micronutrients such as iron, vitamin B12, folate etc? Check the nutrition information panel. #readinglabels #nutrition #healthycereals #supermarket #dietitian #groceryshopping #healthyeatjng #wellness #labelreading #nutritiontips

04.01.2022 [COMMON TRIGGERS FOR IBS] In the IBS space, we often hear about how a low FODMAP diet can help relieve symtpoms. After all it is a very effective diet (up to 70% people with IBS) to help manage IBS related symptoms. However, sometimes FODMAPs may not work for everyone and when it doesn't - it doesn't mean there is no hope and you are stuck with symptoms for life. When my clients come to me with IBS and looking to be put on a FODMAP diet, I always go through their history t...o explore other possible triggers to their symptoms. This is particularly important as going through the FODMAP diet can be stressful, challenging and nutritionally restrictive for some. Here we have some other common triggers for IBS: Diet - fat, alcohol, fibre and caffeine could trigger symptoms Portion sizes & eating patterns - how much you eat at one sitting and regularity of meals can affect your gut symptoms Hormones Stress - the Gut-Brain Axis Medications Pelvic muscle function #nutrition #IBS #IBStriggers #FODMAP #FODMAPDIET #IrritableBowelSyndrome #Guthealth #Fibre #dietitian #FODMAPdietitian #healthyeating See more

03.01.2022 Had this amazing mushroom toastie at @roomten_ the other day! Did you know if you leave your mushrooms out in the sunlight for a few hours it can increase its vitamin D content? Through the action of sunlight, they convert their abundant ergosterol to ergocalciferol (vitamin D2). This could a good addition as part of your healthy diet in order to get more vitamin D, especially during winter where there is less sun throughout the day. #mushrooms #vitamind #sunlight #healthyeating #wellness #dietitian #mushroomtoastie #roomten #nutritionfacts #nutrition #bewell #behealthy #healthylifestyle

02.01.2022 Camera lightsaction I’m super camera shy and always stumble on my words. In this instance where I had the opportunity to film a segment for my hospital’s wellness program, I took up the challenge and was able to successfully wrap up with a clean clip (with lots of rehearsing of course!). It’s an interesting feeling when you go outside of your comfort zone and feeling proud afterwards, despite the hesitation initially. #dietitian #nutrition #wellness #motivation #challenge #inspiration

01.01.2022 I get asked this a lot!