Stephanie Greene- Dietitian and Nutritionist in Toowoomba, Queensland | Weight loss centre

Stephanie Greene- Dietitian and Nutritionist

Locality: Toowoomba, Queensland

Phone: +61 7 4580 0828

Address: 146 Mackenzie Street 4350 Toowoomba, QLD, Australia

Website: https://greenenutrition.com.au/

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24.01.2022 Meal prep Sunday Silverbeet, leek and fetta slice made with fresh ingredients Ingredients ... 1 large bunch silverbeet chopped 1 large leek (white part and 2/3 of green part), thinly sliced 4 large mushrooms, chopped Capsicum, chopped 100g parmesan, finely grated 80g Danish feta, crumbled 50g pea protein 8 eggs Method Step 1 Preheat oven to 200C. Grease a large baking dish and line with baking paper. Spray a small amount oil in a large non-stick frying pan over medium-high heat. Add the leek. Cook for 5 mins or until tender. Transfer to a large heatproof bowl. Add the silverbeet to the pan and cook, stirring, for 3-4 mins or until just tender. Transfer to the bowl with the leek. Set aside to cool slightly. Add the capsicum and mushrooms to the pan and cook until tender. Transfer to the bowl with the leek and silver beet. Step 2 Add fetta and parmesan to silverbeet mixture in bowl. Stir in pea protein until well combined. Whisk eggs in a medium bowl and add to the silverbeet mixture. Stir to combine. Step 3 Spoon silverbeet mixture into the prepared dish and smooth the surface. Bake for 30 mins or until slice is golden brown and cooked through. Set aside for 10 mins to cool before transferring to a chopping board. Cut into pieces. Serve with a side salad

24.01.2022 The importance of folate in the diet Function Folate is one of the B group vitamins (vitamin B6) and is essential for the growth and repair of cells and tissues. Folate is essential for the formation of DNA, neurons, and red blood cells, and is particularly important for women of childbearing age. Folate coenzymes are essential for amino acid metabolism. ... Folate deficiency The primary clinical sign of folate deficiency is megaloblastic anemia (large red blood cells). Symptoms of deficiency include fatigue, weakness, irritability, difficulty concentrating, shortness of breath, and heart palpitations. Folate deficiency can also lead to changes in hair, skin, and nail pigmentation, elevated blood concentrations of homocysteine, and gastrointestinal symptoms. Folate deficiency during pregnancy has been linked to neural tube defects. Folate in foods Folate is naturally found in food. It is called folic acid when it is in the form of a food supplement or additive. Folate is present as different forms in food, therefore, it can be difficult to measure. Evidence suggests that the bioavailability of folates in food is between 50 and 60%, however, the bioavailability of folic acid is around 85%. On an empty stomach, folic acid is close to 100% bioavailable. Foods that contain the largest amount and most bioavailable folate are legumes and green leafy vegetables. Bread, cereal products, and Vegemite are fortified with folic acid. The contribution of milk and potatoes to folate intake is relatively high as they are commonly consumed.

21.01.2022 Berry protein soft serve on a hot Sunday afternoon Very easy to make, low in calories and high in protein! Add 1 cup of ice cubes and 1/2 cup frozen blueberries to a blender. Add enough water to just cover the ice and blueberries. Add a scoop of Myprotein strawberry cream whey protein powder and blend. The amount of water added will determine the thickness of the mixture.

21.01.2022 Mexican capsicum cups for a tasty Thursday dinner I've used chicken breast, a great source of lean protein and kidney beans to boost the fibre content of this meal

21.01.2022 The importance of zinc in the diet Function Zinc is essential for normal growth and development, DNA and RNA synthesis, immune function, bone formation, reproduction, heme synthesis, and taste. Furthermore, zinc is part of many enzymes that help to maintain the structure of proteins in the body. ... Zinc deficiency Symptoms of zinc deficiency include loss of appetite, poor wound healing, delayed growth, and sexual maturation, decreased taste sensitivity, dermatitis, immune dysfunction, impaired vitamin A function, severe diarrhoea, and hair loss. Zinc toxicity Individuals taking zinc supplements should do so cautiously under the guidance of a dietitian to avoid potential mineral interactions (e.g. copper) and to avoid toxicity symptoms (loss of appetite, vomiting, nausea, diarrhoea, and intestinal cramping). Zinc in foods Animal-based protein sources including red meat, chicken, and seafood are good sources of zinc and are the major contributors to the diet. Dairy and plant-based foods including beans, nuts, and wholegrains also contribute substantial amounts. Zinc binds to protein and therefore, the amount of protein in the diet is one factor that determines zinc absorption. Absorption of zinc is greater from animal protein than plant-based proteins.

20.01.2022 Whole fish on Good Friday

15.01.2022 Fat is a macronutrient that is important for making hormones, protecting organs, providing insulation. It is also an important component of cell membranes. When compared to carbohydrates and protein, fat contains more than twice the energy/ calorie/ kilojoule content per gram. This means consuming too much fat can lead to weight gain. Not all fats are created equal from a health perspective. Some are healthier than others, which means that the type of fat you con...Continue reading

14.01.2022 Blueberry protein muffins - a healthy sweet treat

14.01.2022 Healthy high protein cheesecake Perfect for a Christmas day dessert, birthday cake, or enjoy as a treat Here is the recipe:... Cheesecake Base 3/4 cup oat bran or oat flour 1/4 cup pea protein (Coles brand in the health food section) 3 tbsp runny peanut butter 2 tbsp Stevia 2 tbsp honey 1 tbsp sugar free maple syrup 2 tbsp water 1. Mix oat bran, pea protein and Stevia in a mixing bowl. 2. Add runny peanut butter, honey, sugar free maple syrup and water to dry ingredients. The mixture should be crumbly but able to stick together 3. Line a brownie tin with baking paper and press the cheesecake base into the tin 4. Bake on 180 degrees celcius for 10mins while prepping cheesecake mixture Cheesecake filling 2 1/3 cups cottage cheese (500 grams) 1 cup Greek yogurt (200 grams) 2 large eggs 1/4 cup plus 1 tablespoon sugar free maple syrup (75 grams) 2 teaspoons oat flour 1 tablespoon stevia (optional) 1 tsp vanilla essence 1. In a food processor or blender on low speed, blend the cottage cheese and Greek yogurt together until it is smooth. 2. In a small bowl, beat the eggs together. Beat the eggs, maple syrup and oat flour into the cottage cheese mixture. Add the vanilla essence and mix into the cheesecake. 3. Pour everything into the pan. Bake in the oven on 160 degrees celcius for about 1 hour, until the cheesecake is set. Enjoy!

13.01.2022 Healthy banana bread bars Tomorrow spring school holidays comes to an end. Have some healthy snacks on hand to help resume a normal routine.

10.01.2022 Healthy gingerbread cookies Ingredients 1/4 cup pea protein (Coles flavourless pea protein) 1/4 cup + 1.5 tablespoons oat bran... 2 tablespoons Stevia 2 teaspoons ginger 1 teaspoon cinnamon 1/2 teaspoon baking soda 2 tablespoons runny peanut butter 3 tablespoons sugar free maple syrup 1 egg 1. Preheat the oven to 175 degrees Celcius. 2. Mix together dry ingredients in a mixing bowl ( pea protein, oat bran, Stevia, ginger, cinnamon and baking soda). 3. Add runny peanut butter, sugar free maple syrup and egg to dry ingredients. Mix until a soft dough forms. 4. Roll out dough on baking paper and use cookie cutters to make gingerbread men. If you don't have cookie cutters, you can mould the dough into gingerbread men. 5. Place the cookies on a baking tray lined with baking paper. Bake for 12-15 minutes or until edges are browned.

07.01.2022 ANZAC Biscuits These ANZAC biscuits are higher in protein, lower in sugar and lower in saturated fats then the traditional ANZAC biscuits recipe. Here is the recipe: ... 1 cup rolled oats 1/4 cup wholemeal or oat flour 1/2 cup pea protein powder (I used the Coles brand) 1 tablespoon Stevia (can substitute with sugar) 1/2 cup coconut 1tsp baking soda 1/3 cup sugar free maple syrup (can substitute with standard maple syrup or golden syrup) 1 tablespoon golden syrup 1/4 cup peanut butter (instead of butter) Combine oats, flour, pea protein, coconut, stevia and baking soda in a mixing bowl. Add maple syrup, golden syrup and peanut butter to the dry ingredients and combine. Use a dessert spoon to measure out small portion of mixture onto baking paper. Will make about 16- 18 biscuits. Cook for 15mins on 170 degrees Celsius or until golden brown. Lest we forget.

06.01.2022 High protein brownies for a healthy Friday night sweet treat. Made with a secret ingredient Recipe Ingredients ... 1 cup pureed pumpkin 25g cup flavourless pea protein ( Coles brand in the health food section) 25g cup oat bran 25g vanilla whey protein (I used Myprotein brand) 1/3 cup maple syrup 3 tbsp cocoa powder 1 tbsp runny peanut butter 1 tbsp Stevia 1/2 teaspoon baking soda 1 egg 1. Preheat the oven to 180 degrees celcius. 2. Cut pumpkin into even cubes. Steam until cooked and soft enough to move a fork through. Puree the pumpkin and measure into a cup. 3. Combine pea protein, whey protein, oat bran, cocoa powder, Stevia and baking soda in a mixing bowl. 4. Crack egg into a separate mixing bowl and whisk. Mix in pureed pumpkin, runny peanut butter (microwave in a heatproof bowl for 20 seconds to melt) and maple syrup. 5. Combine wet and dry ingredients. 6. Pour into a square brownie tin. 7. Cook in the oven for 20 minutes or until cooked through. 8. Allow the brownies to cool completely before cutting into pieces.

06.01.2022 The importance of vitamin B12 in the diet Function Vitamin B12, also known as cobalamin, is required for the synthesis of fatty acids in myelin. Myelin is an insulating layer around nerves that allows electrical impulses to travel rapidly along nerve cells. Vitamin B12 plays a role in DNA synthesis together with folate. Vitamin B12 is also important for neurological function and the formation of red blood cells. ... Vitamin B12 deficiency Vitamin B12 absorption is complex, therefore, a number of factors can increase risk of deficiency including the absence of part of the stomach, the absence of part of the small intestine, or following a vegan diet. Vitamin B12 deficiency can lead to macrocytic anemia (large red blood cells and not enough of them). It can also lead to neurological symptoms including numbness, parenthesis, memory disturbance, and balance issues. Vitamin B12 in foods Foods of animal origin including meat, poultry, fish, eggs, and dairy products are the best source of vitamin B12. Plants do not synthesise vitamin B12. Animals obtain vitamin B12 from the soil ingested while they are eating and some animals synthesise vitamin B12 from bacteria in the stomach. Dairy alternatives such as plant-based milk can be fortified with vitamin B12.

04.01.2022 The importance of calcium in the diet Function Calcium is important for developing and maintaining bones. In addition, calcium is important for the transmission of nerve impulses, muscle contraction, blood clotting, and cell metabolism.... Calcium deficiency Circulating blood levels of calcium are tightly regulated by hormonal control. This means that normal blood levels of calcium can be maintained even when calcium intake is inadequate. To maintain blood levels of calcium when intake is poor, a hormone stimulates the release of calcium from bones. As calcium contributes to bone strength and structure, loss of calcium can lead to osteopenia (lower than normal bone density) and osteoporosis (thin, weak, and fragile bones). Severe symptoms of hypocalcemia include muscle cramps and spasms, numbness and tingling in the fingers, and abnormal heart rhythm. Calcium in foods Dairy products are the best source of calcium in the diet. Plant-based foods including firm tofu, almonds, and spinach also contain calcium. Calcium can also be obtained from fortified foods and supplements. The calcium in green leafy vegetables is bound to oxalic acid and is poorly absorbed. Only 5% of the calcium in green leafy vegetables is absorbed. Between 20-30% of the calcium in almonds is absorbed and up to 32% in dairy foods and soy milk is absorbed.

03.01.2022 The festive season is here and Christmas is just around the corner. It is common to feel anxious or apprehensive about upcoming celebrations after having bariatric surgery, so here are some helpful tips to help you stay on track with your positive lifestyle changes and enjoy the festive season! . ...Continue reading