Good For You Nutrition in Capalaba, Queensland | Medical and health

Good For You Nutrition

Locality: Capalaba, Queensland

Phone: +61 1300 367 853

Address: 189 Old Cleveland Rd 4157 Capalaba, QLD, Australia

Website: http://gfynutrition.com.au/

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25.01.2022 DID YOU KNOW CHOCOLATE CAN TASTE BETTER WHEN PAIRED WITH OTHER FLAVOURS? Well it can!!!! Believe me I’ve tried some of these pairings and they are surprisingly good And it might help you avert Easter chocolate hangover next week! https://blog.foodpairing.com//5-easy-chocolate-pairings-t/... So why not try celebrating Easter a little different this year by experimenting by pairing chocolate with other flavours. A lot of these pairings are quite nutritious. You could serve a little of that chocolate up with the lunch or dinner. And it’s great fun! https://www.cioccolatitaliani.it//pairing-chocolate-some-u Here’s a thought to keep in mind over Easter - A little bit of chocolate with something that is good for you is not bad for you at all!! Happy Easter everyone

24.01.2022 SPOIL YOUR DAD THIS SUNDAY WITH THE ULTIMATE ISO-FATHERS DAY FEAST Theres no better way to spoil your dad on Fathers Day than serving up his favourite meal. In my opinion - food is love . Sharing his favourite special meal, will put a smile on his and everyones face. Creating special times together. If you looking for tasty (and healthy) Fathers Day meal ideas, make sure you drop into Coles Rochedale. This week I have selected recipes with Fathers Day in ...mind. (1) Balsamic glazed porterhouse steak (on sale this week) as the Speedy Easy Option. (2) Pork or lamb roast as the Fathers Day feast option. (3) Coconut lemongrass chicken salad as the Light meal option. Same as every week - youll find the recipes, all the ingredients, as well as alternatives in isle one. Wishing everyone a Happy Fathers Day!!

24.01.2022 DIETITIANS WEEK 22 TO 28 MARCH 2021 Celebrating extraordinary Accredited Practising Dietitians-Nutritionists. I think all APDs are amazing and do incredible jobs. I’m very proud to be an APD. A lot of people ask me what is the difference between a dietitian and a nutritionist. My answer is all dietitians are nutritionists but not all nutritionists are dietitians. Here is a great definition -... .. The clearest way to understand the difference between dietitians and nutritionists is to think of dietetics as a specialisation on top of your nutrition studies. Dietitians have the added qualifications to work one-on-one with patients in a clinical context... https://this.deakin.edu.au//whats-the-difference-between-a If you are looking for specific and tailored advice and support look for an Accredited Practising Dietitian- Nutritionist.

24.01.2022 WHATS YOUR FAV WEEKDAY DINNER? Crusted parmesan chicken is one of my favs. On my worst night - when I dont feel like cooking at all - Ill cook this one. Its so quick. Perfect for one person or a family. And ready in twenty minutes. While Im waiting I steam a whole heap of veggies. Heres the recipe. Feel free to share your favs.... https://www.google.com.au//crunchy-parmesan-crumbed-chicke

24.01.2022 .. looking after your gut is more about inclusion, not restriction .. I couldnt agree more .. great post!!

22.01.2022 ARE YOU LOOKING FOR QUICKY, TASTY AND HEALTHY DINNER IDEAS? Drop into Coles Rochedale .. Ive selected three healthy family meals, did the shopping (found all the ingredients in-store), displayed them all in isle one along with the recipes .. just so you can dash in and pick up everything you need from the one place.. Ive handpicked something for everyone .. The three healthy recipes include -... (1) A Speedy Easy Option .. Speedy Wild Rice & Salmon salad .. five healthy ingredients .. dinner will be on the table in less than 15 mins (2) A Light Bright Option .. Vegetable Patties Rainbow Fritters .. a fun way for adults and children to eat veggies .. sure to appeal to the fussiest veggie eaters .. (3) A Hearty Option .. Quick Vegetable Taco Bowl .. a more substantial healthy family favourite .. perfect comfort food Ive selected all recipes that include popular ingredients .. they are not too fussy for the kids .. not too high in calories for the adults .. have lots of fibre.. lots of good types of fats .. and not a lot of additives .. Ive also included lots of suggestions for those who need to adapt recipes .. for example youll find healthy vegan, lactose free, egg free, low carbohydrate alternatives .. And youll also find extra vegetables to suit different preferences Ill also be in-store 4-6pm this afternoon if you want to drop in for a chat .. or you can contact me via email [email protected] or p1300367853 .. I hope to see you soon

22.01.2022 I absolutely agree. Spot on!!

22.01.2022 TRANSFORMING LEFTOVERS INTO EXCITING LUNCHES My daughters lunch today .. shes excited .. said, mum Id even buy this if it was at the school canteen ... Im taking that as a compliment. Im calling this Rainbow Roast Rummage (RRR) .. includes last nights roast beetroot, carrot, sweet potato .. added lettuce and free herbs from the garden .. topped slices of crusted chicken and shavings of Parmesan cheese .. drizzled with balsamic vinegar .. made and packed into the lunchbox in less than 5 minutes .. next!

22.01.2022 VEGGIES THAT KIDS AND ADULTS WILL EAT The kids and fussy adults wouldnt even know whats in these. They look tasty and I could imagine they would be very nice served with a healthy hummus or yoghurt dip. These would be great in the work or school lunchbox, or for a quick dinner or even a snack. You could cook these ahead of time and then freeze them. That would be a very convenient and healthy dinner either served with salad or steamed veg or on their own. ... As a meal I recommend 2 to 3 of these for a child, 3 for an adult female, more than 4 for an adult male or active teen. These are nutrient dense and a great source of fibre. It would be easy to adapt this recipe. Try swapping out veggies you dont like for ones you prefer. Try adding some lean meat, mashed beans to increase iron and protein. I like that they are baked. I am definitely going to try these

21.01.2022 A great healthy lunch idea .. so easy to make .. especially for those working from home

21.01.2022 WHAT ABOUT INTERMITTENT FASTING? .. IS THIS THE RIGHT APPROACH FOE ME? I was asked this question last week. This is an approach a lot of people are using right now. They time the eating around the partying and then the fasting in between. There’s no doubt it will help with weight management but how will it impact on your mental health? Intermittent fasting can have a negative impact on overall mood. Not good if you goal is to have a Merry Christmas! It’s not for ...everyone. Here’s a great article if you want to read more .. https://www.shape.com//how-intermittent-fasting-affects-me

21.01.2022 THATS HUMP DAY DINNER SORTED! Rice and feta stuffed pumpkin .. I just discovered this recipe in the latest Coles catalogue .. Im really looking forward to making this tonight .. it ticks lots of boxes for my family .. healthy, exciting, low fussy, and its sure to please everyone - including the vegetarian - at my house .. its tasty, winter comfort food! Imagine arriving home from work, cutting the pumpkin in half, brushing it with olive oil and putting it in t...he oven .. and then putting your feet up for an hour .. You could probably boil the rice, fry up the onion and garlic, while Im waiting .. so dinner will be on the table before 8pm .. well worth it!! I will probably serve this up with hummus rather than tomato chutney .. mainly because Im always looking for ways of boosting up the iron for the girls .. One serve provides an impressive four serves of vegetables! .. including the essential orange and green ones .. nutritional breakdown (one serve) 2000kj (500cals), 20g protein, 50g (low GI) carbohydrate, 10g fibre, <5g saturated fats, around 1/3 av adults RDI for ALAs (plant source of omega 3s).. https://www.coles.com.au//r/rice-and-fetta-stuffed-pumpkin

20.01.2022 HEALTHY EATING ON A BUDGET A lot of people say to me that healthy foods are more expensive. I agree that some healthy commercial foods are expensive but if you cook from scratch you can save a lot of money. Some argue that planning and cooking from scratch takes a bit more effort and Id agree with that but it doesnt have to take a lot of time, it tastes so much better, and its most likely better for your health - its worth it!! This week I really wanted to make ...healthier eating much easier and cheaper for you. So with this in mind Ive selected fresh fruits, vegetables and meats from this weeks catalogue and set them all up in isle one at Coles Rochedale. Ive included herbs and condiments to compliment these so those who love experimenting can just grab what they need (from the one spot) and create something delicious. For those of you who need a recipe or more inspiration, I have included three very different recipe ideas using these healthy fresh ingredients. This is a great way to menu plan actually - same ingredients three different ways means you dont have to buy as much in your grocery shop. Its a great way of saving money. Come and check it out. I think it looks really pretty this week - like a buffet. Ive set up the recipes in picture frames so its easy for you to see what you need to grab. And of course you can take a paper copy of the recipe home with you. I hope you enjoy.

20.01.2022 ONE MONTH OF WEEK DAY DINNER IDEAS COMPLETE WITH RECIPES! This is what you will find in the latest Coles magazine! .. all meals can be on the table within 30mins .. Asian, Mexican, Italian, vegetarian - something for everyone taste .. Also some very healthy options that would suit the whole family .. I recommend turkey san choy bow (page 16), easy bean-stuffed sweet potatoes (page 35), maple-mustard chicken tray (page 39).... I can help you adapt recipes to suit yours and your families needs .. also can help with shopping lists .. making healthier choices easier and faster! .. youll find me in-store most weeks .. ask at the Coles Rochedale service desk next time you are in ..

20.01.2022 HELPING YOU BOUNCE BACK NOW THE EASTER BUNNY HAS GONE If you are sick of the chocolate and ready to hit the reset button drop into Coles Rochedale. This month we are promoting mental health so today I set up the Health Desk with 12 foods to boost your brain power. Add these foods to meals to boost essential nutrients that will help you feel good. If you want to chat, I’ll be back at Coles Rochedale 2-4pm this Saturday. You’ll find the Health Desk in the produce section next to the bananas . Or you can contact me on P1300367853 or E:[email protected]. See you soon

20.01.2022 TURN LEFTOVER FESTIVE FOODS INTO NUTRITIOUS AND DELICIOUS MEALS With less than one week til Christmas festivities are in full swing. A lot of people are telling me they are already over eating and drinking but it’s hard to resist when surrounded by so many temptations. This is especially a problem when there are so many leftovers from the Christmas party or BBQ in the fridge. I really like the idea of turning leftovers into salads. Lots of fresh vegetables and a sm...aller amount of leftovers for favour. A great way to save money and enjoy healthier meals. Check out this great website for leftover salad ideas. https://www.tapgenes.com//how-to-make-a-great-salad-with-/# If you need more ideas make sure you drop into Coles Rochedale. This week I’m refreshing the Health Desk pantry with groceries that could be used to transform those less healthy leftovers into delicious and nutritious salads. I’ll also include recipe ideas. This week I’ll have my suggestion box at the Health Desk so feel free to leave comments, suggestions or your details if you want me to contact you. I can also be contacted via p1300367853 or e:[email protected]. Merry Christmas

20.01.2022 At my house stir-fries are the perfect Friday night meal. Quick, easy, nutritious and a family favourite. What’s even more perfect is the range of seasonal vegetables to choose from. http://seasonalfoodguide.com/brisbane-queensland-seasonal-f If you are looking for stir fry ideas make sure you drop into Coles Rochedale. This week I’m setting up the Health Desk with three nutritious and delicious stir-fry recipe ideas based around fresh produce on sale this week. Look fo...r me in-store if you are in around lunchtime. I can also be contacted by p1300367853 or e:[email protected]

20.01.2022 DO YOU NEED LUNCHBOX IDEAS? I have lots of healthy ideas to help you plan for school and work lunches .. lots of new products and healthy options on sale at Coles Rochdale this week .. drop by for a free sample and a chat .. Making healthy choices easier

20.01.2022 DO YOU WISH FOOD LABELS WERE EASIER TO UNDERSTAND? Many people tell me reading labels is time consuming and confusing. I would have to agree - check out these cordial labels I was looking at on the weekend. On both bottles the nutrition information was given for diluted cordial. This is really confusing as the dilutions are very different. ... The dilution on one bottle was one part syrup to four parts water or 15 serves per 750ml bottle - which is equal to 50ml syrup per serve. The dilution on the other bottle is 1:10 or 22 serves per 500ml bottle - which equals 22.7ml syrup per serve. You almost need a calculator and a maths degree to work out that both cordials have about the same amount of energy and sugar in equal volumes of undiluted syrup. If you need help reading labels or identifying foods that are good for you, come and chat with me 2-4pm at Coles Rochdale tomorrow. I’d love to help. I can also be contacted on p1300367853 or email [email protected].

19.01.2022 What will you be cooking on Christmas Day - it’s five weeks away!!

19.01.2022 I couldn’t agree more - diabetes distress is very real! My PhD research - a real world pragmatic research study - found diabetes related distress had a serious impact on how well people self managed their diet. Those who were more distressed didn’t do as well and had higher blood sugar levels. I worry when people with diabetes feel they have to follow very restrictive diets to achieve better blood sugar levels. A lot of people come to me feeling overwhelmed and like i...t is all too hard. The truth is not everybody needs to follow those types of diets to achieve better outcomes. My recommendation to anybody with diabetes would be to consult with a dietitian to work out the best dietary approach. Dietitians are highly qualified to assist with specific tailored advice around all your health needs.

19.01.2022 WHATS FOR DINNER!! If you are looking for ideas make sure you drop into Coles Rochedale on the way home .. Ive just set up this amazing display promoting three healthy dinner ideas in Isle One .. All the ingredients plus the recipes are available in the one place .. so if you know you are going to be ambushed by starving kids when you walk in the front door you can make a quick dash in and out of the supermarket and arrive home with an arm full of healthy ingre...dients .. All recipes are simple, healthy, and will be on the table In less than 30 mins .. thats faster than waiting for takeaway or Uber Eats. Each week you can expect to find another two to three healthy and tasty meal ideas that the family is sure to love .. this week you can choose between Classic chicken tray bake , easy vegan pasta and cauliflower and brocolli soup .. I have included some healthy swaps in case you want to adapt the recipes to better suit your preferences.. So if you are driving past Coles Rochedale make sure drop in and check it out .. youll catch me in-store 1-5pm next Wednesday .. or you can contact me anytime via p1300367853 or email [email protected]

19.01.2022 SOMETHING EXTRA SPECIAL TO GET OUT OF BED FOR ON A COLD WINTER MORNING What about chocolate porridge topped with yoghurt, crumbled walnuts, passion fruit and lime juice? Warmed me up this morning and tasted delicious. This is also a really good mood boosting breakfast. Not just because it tastes so yum - it also has lots of nutrients (such as iron, omega 3s, soluble fibre, probiotics) that boost mood. ... Nothing worse than being iron deficient - it makes you really tied and miserable. I recommend adding lime (particularly) and other citrus fruits on top of cereals because as it will help to your body to absorb more iron. Did you know lime has more vitamin C than most other foods including oranges and kiwis? Most people agree omega 3s boost mood. Did you know walnuts are a really good source of the good (omega 3) fatty acids? By eating nine walnuts a day most people will meet their requirements for (ALAs) the plants sources of omega 3s. A lot of people are now aware and talking about the relationship between our gut (microbiome) bacteria and our mood. Passion fruit is a very good source of (soluble) fibre that feeds the good bacteria. And its good to add yoghurts that have a high load and a broad spectrum of good bacteria. So there you have it! Yummy healthy breakfast that I think a lot of people would jump out of bed for. BTW .. I buy oat sachets (not the quick oats the regular ones) and add 2tsp cocoa before I cook to the instructions.

19.01.2022 DO YOU AIM TO START THE WEEK ON A HIGH? My recommendation is to pack you Monday lunchbox with lots of happy and healthy foods. Lots of your favourite healthy foods! This is what we packed into my daughters lunchbox this morning. Steak and salad drizzled with balsamic vinegar... Sesame and linseed crispbreads Walnuts and sultanas Kefir yoghurt Apple What are you having for lunch today? Feel free to share/post below. Happy Monday everyone

19.01.2022 GOURMET SUNDAY Do you cook something special for the family on Sunday? Its the perfect day to try something new. No dropping kids at school, no routine, more time. In my opinion its a really good idea to try one new recipe a week. It stops the boredom - keeps things more interesting - and its a great way of identifying new family favourites. I file all our family favourites in a folder with my cookbooks in the kitchen. Tonight at my house we had this sticky ...Orange Ginger Grilled chicken. I served this up with roasted beetroot and carrot that had orange segments and zest tossed through it. I sprinkled parsley and drizzled our favourite balsamic glaze over the top. It was delicious. All up took about one hour but that was because I roasted the veggies 30-40mins. The chicken took 5-10mins to cook. I used skinless chicken thighs, only 30ml oil, soy sauce because I didnt have coconut aminos. One serve of my adapted recipe is not too high in calories (330cals), 25g protein, 4g saturated fat, < 1 tsp sugar. Have it with veggies (beetroot and carrot) and this is quite a low calorie gourmet meal. Heres the recipe if you are interested https://www.theroastedroot.net/orange-ginger-grilled-chick/ Id definitely make this again and Id even have it during the week. It takes 5mins to make the marinade - you could make that the night before and it would be really delicious the next day

18.01.2022 PLAN B LUNCHBOXES - HEALTHY IDEAS FOR BUSY LIFESTYLES Do you sometimes wake up on a Monday morning and feel like there is nothing left in the house to pack into the school or work lunchboxes? Although you meal planned and grocery shopped on the weekend maybe the unexpected happened. Maybe you ended up entertaining unexpected visitors. Or your teenaged son (unexpectedly) invited his mates over on Sunday afternoon and they ate you out of house and home. Or maybe yo...u had a really busy weekend and didnt have time to do the grocery shopping at all. Whatever your story is, I think its important to realise this happens to a lot of us! (Well it happens to a lot of people I talk to anyway!) My tips .. plan for the unexpected! Invest in insulated lunchboxes, food and drink containers and buy plan B foods Make a once investment in high quality lunchboxes and some insulated reusable food and drink containers. Youll find a lot of these on sale at the moment. Some of these insulated containers keep foods hot for 6 hours and cold for 12 hours! (And this is absolutely true .. my daughter came home from school at the end of last year - mid summer - with ice still in her water bottle! I think this is pretty amazing but thats another story). These are great for school or if you dont have access to a fridge or microwave at work. Make sure you plan for and buy some plan B foods in your weekly grocery shop. I always recommend homemade foods over commercial ones but there are times where you need a back up plan and - lets face it (put it into perspective) - some commercial foods are better than takeaways! Actually you will find some fairly healthy options on the supermarket shelve nowadays if you look hard enough. This is what we packed into my daughters Plan B school lunchbox this morning. Pumpkin soup (in the food flask) a slice of grain bread to go with the soup handful of raw pistachios and walnuts, two mandarins, some yoghurts (in the small screw top container), some natural muesli to pour on top of the yoghurt (this one has no added sugar ie just oats, nuts, seeds, some dried fruit), a packet of breakfast biscuits (these ones are higher in fibre 4g than regular biscuits and low GI), cold water tea infusion .. for something different to water all day What do you pack into your Plan B lunchboxes? If you need any ideas, drop by for a chat at Coles Rochedale 3-5pm this Wednesday week. I can help you find something for everyone. I can also be contacted by p1300367853 or email [email protected] if you want to make an appointment.

18.01.2022 HAS COVID CHANGED YOUR EATING HABITS! If you are now eating more junk foods and have gained some weight you are not alone. A recent survey of around 4000 health conscious CSIRO diet members revealed 40% felt that they had gained weight, and 60% of those (who gained weight) reported eating more junk food. And this is despite more people cooking at home, eating more vegetables and less takeaways. Im not surprised people are eating more junk and gaining weight over ...Continue reading

18.01.2022 WHAT DO YOU EAT FOR DINNER WHEN ITS ONLY YOU? Lots of people tell me they cant be bothered cooking anything when they are eating alone. Lots of healthy Plan B meals in the supermarket nowadays. When I say Plan B meals I mean healthy options you can store in your pantry as a back up plan. To keep it in perspective - these meals are not as fresh as meals you can make from scratch but they are a lot healthier than takeaways! ... These microwave rice sachets are perfect. Heat them up and youve got dinner on the table in 90 seconds. The label states each packet has two serves. One serve is not too high in calories and has lots of fibre and whole grain nutrients. If you have diabetes or have to limit the amount of carbohydrate you eat, I suggest having one third or a quarter of the packet as a serve. Good thing is you will have left overs for tomorrows lunch and these are only $2 a packet! These ones have nothing added and because they are mixed with other wholegrains - such as quinoa and lentils - they have a good amount of fibre. And they have a simple recipe on the back .. just add cherry tomatoes, lime juice, fresh coriander and bean mix - thats easy.

18.01.2022 END THIS WEEK ON A HIGH Forget how your week started, Ive got your dinners sorted for the last couple of nights .. three new nutritious and delicious family meals .. Pick up all the ingredients and recipes tomorrow in isle one at Coles Rochdale .. (1) Speedy Easy option - Easy Chicken Burger with Apple and Slaw .. (2) Light Night Option - Tuna and Zucchini Slice .. (3) Posey Cosey option - Japanese Style Pork and Soba Stirfry.... Same as other weeks, Ive included additional ingredients for those on dairy-free, egg-free, gluten-free, seafood allergy, vegan diets. And this week I have also selected some higher energy nutritious foods with good types of fats, which can be added for the young and fit family members. So if you are looking for inspiration or just time poor make sure you dash in.

15.01.2022 MAKE THURSDAY GOURMET Nothing makes me happier than cutting fresh herbs from the garden and adding them to my daughters lunch .. looks so fresh and so gourmet! .. and they make every salad taste great! I often hear people say, all things that taste good arent good for you .. well I think all things can taste good if you add the right herbs and spices .. ... Did you know herbs and species are really good sources of essential nutrients (vitamins and minerals) .. for example 1sp (5g) of dried thyme has 6-7mg of iron! .. thats the same amount of iron as a 200g piece of red meat .. of course it is a different form of iron to what is in red meat (thats a whole different story) but its certainly going to boost your iron intake .. Also herbs and spices are also really good sources of polyphenols which have anti-Inflammatory properties .. lots of people are talking about anti-inflammatory diets at the moment - I say, dont forget to add herbs and spices!.. Mediterranean diets are packed with herbs and spices - (in my opinion) this has to have something to do with why they are so great for us! Theres lots research of varying quality about the benefits of herbs .. heres a good article .. https://www.healthline.com/nut/10-healthy-herbs-and-spices What are you fav herbs and spices? .. feel free to post .. contact me via p1300367853 or email [email protected] if you want to chat.

15.01.2022 Well said Leaky gut is not a diagnosis - it’s a sign that something else is going on. It’s important you have an accurate diagnosis to rule out serious inflammatory gut conditions. If you have gut issues, start by making an appointment with your doctor!

14.01.2022 WHAT DO YOU THINK ABOUT THESE READY CONVENIENCE MEALS? Lots of people tell me they feel overwhelmed with the choice and don’t want to spend a lot of time reading the labels. If you are looking for ideas drop into Coles Rochedale. Today I’ve done a lot of the hard work for you. I’ve looked at a lot of the ready convenient meals and you’ll see my labels on those I would recommend. ... I found a broad range of healthy ready convenience meals (across many brands) including ones that are gluten free, vegan, high protein, low carbohydrate, from different cuisines. Meals such as wholemeal spaghetti bol, Portuguese chicken, lentil Dahl, pumpkin gnocchi. I’ve recommended ones that are good sources of fibre, not too high in calories or carbohydrate, have a good amount of protein and not a lot of additives. Personally I prefer to cook meals from scratch but I think these would be great back ups. Perfect for those nights when you are just cooking for one or two. Alot better for you than takeaways - and probably a lot tastier! If you want to know more contact me on p1300367853, email [email protected] or in-person at Coles Rochedale 2-4pm Saturdays.

13.01.2022 .. The secret ingredient to eating more vegetables is fun .. This is so true!! .. I believe one of the most important ingredients in food is love .. we deserve to love the foods we eat .. there are so many fun and (not boring) interesting ways of preparing vegetables .. youve just got to keep looking .. Check out this video for five fun veggies ideas that you may not have tried .. ... https://www.facebook.com/550882658382759/posts/1758196894317990/?d=n

12.01.2022 HOW CAN I MAKE VEGGIES TASTIER? - IM NOT A GREAT COOK You dont have to be a brilliant cook to create nutritious and delicious vegetable based meals. What you need to do is add flavour. Today I selected a few products off the supermarket shelf that can be sprinkled over vegetables to make them taste great. All of these had no artificial additives and were mostly just the right combination of herbs and spices.... Shoppers were particularly interested in the speedy style spag bol. Just add lean mince, tin of tomatoes and then serve with the pasta. This is a great back up which can sit in the pantry for nights you want off cooking. Healthy meals can be easy and tasty meals.

12.01.2022 CHOCOLATE PORRIDGE IS GOOD FOR YOU Iron deficiency is really common in Australia. Did you know almost one in every two Aussie females between the age of 14-50 years do not enough iron? If you are feeling tired, lethargic, fatigued, irritable, lacking concentration and you seem to get sick a lot .. make sure you talk to your doctor because you may have iron deficiency. I often talk to people about ways of increasing their iron intake. Most believe they eat enough ir...on because they eat red meat and some green vegetables. But a 200g steak provides only 6-8mg of iron and 100g spinach less then 2mg. For a lot of people this is not enough. Females, young children, the elderly, and people who are vegan or vegetarian are at the highest risk of iron deficiency. Females and vegetarian/vegans have really high iron requirements. Females (14-50 years) need to eat around 18mg of iron each day. Vegetarians and vegan need to eat a lot more - approx 80% more - because less iron is absorbed from plant foods. Although they have lower requirements (8-10mg iron/day), the elderly and small children are at risk or iron deficiency because they are generally smaller eaters. Wholegrains, nuts, seeds, legumes, some herbs and spices are good plant sources of iron. Many people consume more iron from foods fortified with iron - iron fortified breakfast cereals have 2-3 times more iron than whole grain cereals. If you enjoy a bowl of porridge in winter or prefer to make your own breakfast cereal from whole-grains (rather than eat commercial iron fortified cereals), I encourage you to add nuts, seeds, spices etc to boost your iron intake. For example if you add 2tsp of cocoa powder and 20g of pepitas to your rolled oats (porridge) this will add an additional 3mg of iron. These foods are also rich sources of other essential nutrients such as magnesium, fibre, good fats, antioxidants etc etc. I had chocolate porridge for breakfast this morning and it was yum. Would have been even better if I had berries or kiwi fruit .

11.01.2022 YOU SAY SALAD DOESN’T FILL ME! . I SAY ARE YOU EATING ENOUGH? I could only fit only three of the five recommended serves of salad vegetables on this plate. Half a bag of lettuce is one serve! Add a steak, some cheese, balsamic vinegar etc and this meal is massive. (And I’ve go to say - it felt so good eating this after a day of Easter celebrations.)... Do you eat three serves of salad for dinner?

10.01.2022 HOW MUCH SUGAR IS IN THAT? This is one of the most common questions I am asked. People are aware that sugar is added to a lot of foods. It is used to balance and enhance flavours. While foods can taste better when sugar is added, it is common knowledge that it is not good to eat too much free sugar. Its good people are consciously choosing to limit the amount they eat. Nutrition surveys show that many Aussies eat close to double the amount recommended amount of ...free sugar. Our guidelines recommend adults eat no more than 55g (7 to 10% of your daily energy requirement) of free sugar per day. The 55g is equivalent to about 14 teaspoons of sugar. I think there is a lot of confusion as to what free sugar is. I talk to a lot of people who are trying to cut out all forms of sugar including natural sources. This is worrying as sugar occurs naturally in lots of very nutritious foods - such as fruit, vegetables, dairy foods - that are important for our health. The definition of free sugar is - ..all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and unsweetened fruit juices... So its probably good to think of free sugar as concentrated forms of sugar. This would include natural foods - such as fruit - that are manufactured or processed so they are broken down and concentrated. So its easy to understand why fruit juice and pured fruit is considered to be a free sugar. Whole fruits are not free sugar! My advice to anyone is to not get obsessive about cutting out all sugar. Its what you do most of the time that matters most! If most of the time you enjoy home prepared meals made with fresh whole foods its not going to be a problem if you have a little free sugar added now and then. Home cooking is the best option as you can adapt recipes to your needs. For example if you are worried about the 3 tsp of sugar in that delicious maple and mustard sauce that you pour over your roast veggies, you can adapt the sauce recipe. I think this balsamic, olive oil, honey (you could use maple syrup) and mustard sauce would taste as nice as a maple mustard one! One serve of this sauce has only 1/2 tsp of free sugar. https://www.thecreativebite.com/balsamic-dijon-roasted-roo/ Weekends are the best time to experiment with adapting recipes. If you need any ideas contact me on p1300367853 or email [email protected] .. you will also find me in-store at Coles Rochedale each week.

09.01.2022 HEALTHY HOLIDAY MEAL & GIFT IDEAS A lot of people are telling me they are very keen to catch up with friends this year. Lots of school, work, sport etc break up parties happening now. And this is just the start of it. This week I’ve decided to set up the Health Desk at Coles Rochedale with healthy holiday food ideas. I have so many delicious and nutritious ideas I’d love to share with you. So many foods you can get excited about. Healthy foods don’t have to be borin...g. I’m now using my menu board to post up the three recipe ideas. And you’ll also find ideas for healthy secret santas and healthy Christmas hampers. Helping to make healthy eating easier during the holiday season!!

09.01.2022 DO THE KIDS COMPLAIN YOU TAKE TOO LONG IN THE SUPERMARKET? Well shop at Coles Rochedale. I’m in store 2-4pm every Saturday to help make shopping easier. I can help you find good products and and can discuss meal ideas tailored to your health and lifestyle needs. And if you’re hungry you can help yourself to some healthy snacks cause everybody knows it’s not good to shop in an empty stomach I hope to see you soon

08.01.2022 For the sake of everybody around you eat more Aussie fruits, veggies and nuts. Its the good mood food

07.01.2022 Teaching the kids how to cook .. just tasting the food .. like a master chef

07.01.2022 I CANT BE BOTHERED WHEN ITS ONLY ME Is this you? You are not alone. A lot of people dont eat as well on their own. There is a lot of evidence that the quality of what we eat is poorer when we alone. Here is a great article that talks about many reasons why overall diet quality is poorer .. ... https://foodandmoodcentre.com.au//eating-alone-join-the-c/ Im not surprised by this research. For me eating alone feels like Im the only one at the party. Its so much more enjoyable when you eat with others so it makes sense that people make more effort when they eat with others. A lot of people ask me about meal ideas for one or two. Mostly its people who are living on their own. I think its a really good idea to plan some of these meals for yourself even if live with others. Im sure most families experience nights on a regular basis where there is only one or two home for dinner. If you need ideas make sure you drop by for a chat at Coles Rochedale tonight. I have plenty of ideas which will be tailored to your health, lifestyle and food preferences. I can also be contacted by p1300367853 or email [email protected].

07.01.2022 DO YOU LOOK FOR SOMETHING SWEET AFTER DINNER? Check out the latest (August) Coles Magazine for healthy sweet recipes using bananas .. have you tasted frozen banana before? .. my kids say it tastes as good as ice cream .. in fact some people make homemade ice cream out of pured bananas. Ive just finished setting up the Coles Rochedale Whats For Dinner module .. Ive selected two healthy family meals plus three of the banana recipes, shopped for all the ingredients and... you will find everything you need in isle one... Ive also included gluten free, dairy free, vegetarian swaps as well as lots of extra vegetables Recipes this week include (1) Speedy Easy (five ingredient) meal - Tasty Chicken & Coconut Stir-Fry .. (2) Hearty (more substantial) meal - Slow Cooker Lentil & Veggie Stew .. (3) Healthy Sweet Treat for after dinner or as a snack Frozen Banana Bites Banana Bliss Balls and Banana and Raspberry Nice Cream Pops .. Enjoy!

07.01.2022 ARE YOU LOOKING FOR MEAL IDEAS OR SOME INSPIRATION? Drop by the Health Desk at Coles Rochedale 3-5pm Wednesdays and 2-4pm Saturdays .. I can do a lot of the work for you .. I can -... suggest healthier options on sale in the weekly catalogue .. keep you up-to-date with new products on sale each week .. suggest recipes and help generate shopping lists .. offer you free samples to taste talk about anything nutrition to make healthy meals easier for you and your family I hope to see you in-store soon

06.01.2022 So many beautifully coloured cauliflowers to choose from. Pretty and tasty and healthy and maybe a bit more appealing to the kids

06.01.2022 Looks so pretty

05.01.2022 HAVE YOU BEEN EATING TOO MUCH SUGAR OVER WINTER? If you have, you are not alone. People generally eat more sweet foods over winter and this year has been very challenging with ISO. Many say they reach for the sweet stuff to feel better but there is a lot of evidence that these foods make us feel worse. And we become desensitised - the more sugar you eat the more you need to get your fix. Spring is the perfect time to make an effort to cut back on your intake of sweete...ned foods. There are so many delicious and naturally sweet fruits and vegetables in-season. And if you need extra motivation, you could join the Sugar Free September challenge and raise money for Muscular Dystrophy. Register in their website - https://www.sugarfreeseptember.org.au Dont cut out fruits and veggies because they are sweet. Yes they contain natural sugars but they are not concentrated sources of sugar. And if you cut these out you will be missing out essential nutrients including antioxidants, fibre, good fats, vitamins and minerals. Cut out the foods that are sweetened with concentrated and refined sources of sugars such as sugars, syrups, honey, refined juices. This week I selected three recipes from the latest September Coles Magazine with the spring theme in mind. Same as every week, Ive done all the shopping for you and placed all the ingredients and recipes in isle one at Coles Rochedale. Ive selected products that are lower in sugar. Additional items include probiotic yoghurts, kombucha, avocado, hummus, falafels etc etc. Come and check it out. I think it looks amazing with all those brightly coloured fruit and veggies. And it smells so fresh. If you want to catch up with me Ill be in the Coles Rochedale 2-4pm this Saturday or p1300367853.

04.01.2022 Dancing in the kitchen with nan . And she starts out dancing with the salad spoon. I love that move

04.01.2022 A free and online program designed to help Australians with confirmed neurological disorders (e.g., brain injury, stroke, epilepsy, Parkinson's, MS) to manage the impact of their disorders on their mental health and day-to-day cognitive function. Learn more here: https://www.ecentreclinic.org/?q=WBNCourse

04.01.2022 YOU SAY YOU HAVE NO TIME FOR BREAKFAST Try this very quick, easy, nutritious and portable breakfast idea. I made these banana oat waffles this morning in less than 5 minutes and they portable enough to be pack away and eat later when you get to work. They are also nutritious and delicious. Like having porridge on the run. Each waffle contains 1/2 cup oats, one banana, one egg, some baking powder and some vanilla. Just whizzed up in the blender and cooked on th...e grid. So they are wheat free, sugar free, low in bad fats, a good source of fibre, 5g high quality protein. I packed one in my daughters school lunchbox this morning .. and Im eating the other one with a dollop of ricotta sprinkled with cinnamon for breakfast Oh and heres a link to the recipe .. https://simply-delicious-food.com/easy-healthy-banana-oat-/

04.01.2022 There’s still time make some of these before the Easter bunny arrives. Great use for those Easter egg moulds. Look just as yum as the chocolate alternative - might not even cross their (kids) minds that they are too healthy. Happy Easter!!

02.01.2022 Absolutely welcome!

02.01.2022 KIDS WONT KNOW THEY ARE HEALTHY Actually I think the adults in the house wouldnt even know these flatbreads are made entirely on chickpeas. Made socca for the first time in my house tonight and I am sure we will make them again. I thought they were delicious plain. I topped them with a white cauliflower sauce, cheese, chopped almonds, parsley - mainly because I need to shop tomorrow. My daughter asked me to save the recipe. Next time Im going to make a savoury s...tack out of these. This recipe makes five socca. Each one has 750kj, 6g protein, 10g carb, less than 1g sugar, 6g (mostly soluble) fibre, lots of good fats and only 1g saturated fat, almost 0g sodium. A very nutritious alternative to other flat breads and these are gluten free and vegan. Took less than 5mins to make. Another great way to enjoy chickpeas. Oh and heres the recipe https://www.mamagourmand.com/socca-chickpea-flatbread/

01.01.2022 Dinner tonight. Roasted beetroot, carrot, sweet potato and broccoli. Looked so pretty. Very nice drizzled with balsamic vinegar but I can eat this on its own.

01.01.2022 OUT ALL DAY AND WANT TO TAKE SOMETHING HEALTHY TO THE PARTY OR BBQ Check out the veggie platters in the supermarket. I just saw this one at Coles. Pick up some fancy hummus dips and you’re sorted.