Healthy Bites Nutrition in Lithgow, New South Wales | Medical and health

Healthy Bites Nutrition

Locality: Lithgow, New South Wales

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24.01.2022 This looks like the veggie bowl of my dreams, perfect meat free Monday inspiration via Green Kitchen Stories http://www.greenkitchenstories.com/the-mother-of-all-veggi/

24.01.2022 Healthy Weight Week is here! If you havent already, hop over to the website and download the cookbook put together by the clever team at Sprout Cooking School & Health Studio. The Allspice chicken with chimichurri and brown rice looks particularly delicious. http://healthyweightweek.com.au/australias-healthy-weight-/

23.01.2022 Nutrition corner for Anytime Fitness Lithgow

21.01.2022 A cool healthy treat to enjoy on the last day of summer perhaps? http://www.hellolunchlady.com.au//chocnana-pops-are-good-/

21.01.2022 Nutrition corner for Anytime Fitness Lithgow Given Mothers Day is coming up this weekend, this weeks tip is for the mums.... Take some ME time on a daily basis. Make it a priority. If theres one thing Ive learnt since becoming a mum recently is that this is so very important and so very easy to let slide by. But you can take great care of your loved ones if you take care of yourself too. So take that dedicated ME time and relax, dedicate some of it to exercise and some more to your health and nutrition. Read this article for some tips and if youd like help making healthy changes for you and your family contact me for an appointment. This is something I am very passionate about and would love to help you work out how to best care for yourself as a mum. http://thekidsmenunutritionandfitness.weebly.com//what-mot

21.01.2022 Mindfulness is a trendy concept at present, but has a very important place when it comes to eating. Often after years of dieting, we become out of touch with our hunger cues. Think back over the past few days, how many times did you eat when you werent actually hungry? Its normal to do some non-hungry eating, but when this type of eating dominates we eat more than we actually need to. By bringing awareness back to eating and our appetite we can help our body function and its best and maintain our healthiest weight.

20.01.2022 The summer heat has been hanging around for a few days, not that I mind one bit, so I made us a cool treat. One that will help you meet your fruit and calcium requirements. Take 3 bananas and 3 peaches and blend together until smooth. Now add 3 passion fruit and 800g or so of Greek yoghurt. Give it a little taste and if you need add a little liquid sweetener ( honey, maple syrup etc). Churn the mixture in an ice cream maker then pop in the freezer to further firm up. Scoop into bowls and enjoy. You could also make a smaller batch and freeze in ice block moulds with out needing to churn. Adapt this recipe to whatever fruit you have on hand, just keep the banana or peach as they lend a lovely creamy texture to the frozen yogurt. Enjoy!

20.01.2022 Nutrition corner for Anytime Fitness Lithgow Let's spend a few posts learning about recovery nutrition. What we eat and drink after a workout is important for recovery, getting the most out of our training and maintaining energy levels. ... So what should a recovery meal or snack comprise of? Low GI carbohydrates like oats, sourdough, quinoa and banana. Protein like salmon, greek yoghurt, eggs or milk. Fluid, ideally water or milk. Putting these three elements together looks like salmon + sweet potato + greens and a drink OR a banana smoothie made with milk + banana + greek yoghurt + oats + chia seeds. Look out next week for my tips on whether you should have a meal or a snack, and when is the best time to eat this after training. If you'd like help with optimising your recovery nutrition contact me for an appointment.

20.01.2022 Nutrition corner for Anytime Fitness Lithgow Given Mother's Day is coming up this weekend, this week's tip is for the mums.... Take some ME time on a daily basis. Make it a priority. If there's one thing I've learnt since becoming a mum recently is that this is so very important and so very easy to let slide by. But you can take great care of your loved ones if you take care of yourself too. So take that dedicated ME time and relax, dedicate some of it to exercise and some more to your health and nutrition. Read this article for some tips and if you'd like help making healthy changes for you and your family contact me for an appointment. This is something I am very passionate about and would love to help you work out how to best care for yourself as a mum. http://thekidsmenunutritionandfitness.weebly.com//what-mot

19.01.2022 Catching up on nutrition tips for Anytime Fitness Lithgow For best training results and optimal recovery from training, recovery fuel should be eaten within half an hour of finishing your workout. It might be a snack or meal based on the 3 components we looked at last time. For example you eat breakfast before exercising and then need a snack afterwards, or you might workout before lunch, in which case lunch can serve as your recovery fuel. If youd help planning the timing of you meals and snacks to optimise your fitness performance and suit your lifestyle get in contact for an appointment.

19.01.2022 Lots of lovely tips here for cooking with children! They really are very capable in the kitchen and when theyre involved in the preparation, kids are more likely to try new things. Plus youre passing on very valuable life skills! http://orangette.net/2016/02/9390/

18.01.2022 Very much enjoyed this article, well worth the read

18.01.2022 Heres a delicious meat-free recipe for your Monday evening! We had this on Friday night and loved it.

18.01.2022 Its not too late to whip up this gem for #meatfreemonday. Youll need 1 head of broccoli, 2 zucchini, 2 cups peas, 2 cloves garlic and 1 onion. Chop up the broccoli into small florets and then steam in the microwave. Meanwhile heat a little olive oil in a big pot and saut onion. When almost cooked add the garlic. Add the chopped zucchini and cook until done. Now add the broccoli, frozen peas and 2 cups of stock. Simmer for a few minutes to cook the peas. Blend and hooray, dinner is ready! To make the topping I mixed together 1/2 tin lentils, 1/2 bunch parsley chopped, 1/4 bunch of coriander chopped, zest of a lemon, pinch chilli flakes, touch of salt, handful of pepitas and a glug of olive oil. Serve with your soup and a dollop of Greek yoghurt. I promise its delicious and youll have it in the table in less than 20 minutes.

17.01.2022 A reminder for tomorrow. Dont ware the day away agonising over food choices in your head. Laugh, eat and be merry!

16.01.2022 At long last my cooking classes are back! This series of classes will give you inspiration for nourishing Breakfast, Snacks, Dinner and some neat ideas for eating more vegetables! Classes will be held in small groups at Tablelands Sports and Spinal Physiotherapy. This is the only time the classes will be offered this year. If youd like to attend a class and cant make the advertised time but can get together a group of 4 people, contact me and we can arrange a suitable day and time for you!

14.01.2022 Some lovely words on vegetables and some salad inspiration for the week ahead. http://applesundermybed.com/2016/03/26/my-everyday-salad/

14.01.2022 This question often come up, what is the best exercise for weight loss? We can get in to the nitty gritties of different types of training but the simple answer is the best type of exercise for losing weight is the one that you will actually do, because youre enjoying it and its sustainable for you. I recently met a lady at an exercise class who was quite open about her intentions to lose 30kg. She was trying a new type of exercise because shed had enough of the gym. Im ...not surprised, her trainer had her doing 3 hour long training sessions, biggest loser style. That doesnt sound fun for anyone and not surprising she quickly gave it up. Even if youre not trying to lose weight its still important to find types of exercise that you enjoy and will include in your regular routine. Exercise has a whole host of benefits from improving your mental health to decreasing risks of some types of cancer. If youd like to read a little more, heres an excellent article on the topic: https://theconversation.com/what-is-the-best-exercise-for-l Ill leave you with the last paragraph.... "We are designed to move and as such must respect our genes or accept the consequences. Arguably we should stop focusing on the optimum approach to exercise and find an approach that we might deem to be good enough."

12.01.2022 This sounds like the perfect curry for a chilly meat free Monday night! Were having leftover minestrone but plan to try this recipe out soon! Just serve with an extra side of green veg! http://www.gourmettraveller.com.au//2016/6/red-lentil-dhal/

12.01.2022 Nutrition corner for Anytime Fitness Lithgow Nutrition plays an important role in preventing fatigue, so if youre finding yourself feeling tired all the time it might be worth taking a close look at your diet. Check out this article for some tips. If youd like some more personalised advice contact me for a consultation. Id love to help you feel and train at your best. https://www.sportsdietitians.com.au//fue/fighting-fatigue/

11.01.2022 After a quick delicious dinner? Try this recipe. We tried this one out for dinner last night and added a fried egg but you could also have tofu or another protein source to provide filling protein to avoid after dinner snacking. http://www.thefirstmess.com//simple-salty-sweet-nutty-bro/

10.01.2022 I so love this article by @bodypositiveaustralia, its definitely worth a read. Spoiler alert, you already have a beautiful summer body. http://storehouse.scoopnutrition.com/5-steps-to-your-perfe/

08.01.2022 Fun in the kitchen today at Tablelands Sports & Spinal Physiotherapy testing a recipe for chicken pesto pasta, which we then all enjoyed for lunch! Why not book into the class next Tuesday night and learn how to make it yourself?

07.01.2022 Positive body image is a topic I feel so strongly about. Its time we started changing the way we talk and feel about our bodies. Im really looking forward to seeing this movie. Its showing at Mt Vic Flicks next Sunday 4th of September provided enough seats are pre-sold. Watch the trailer and book your seat! Ill see you there! https://fan-force.com/screeni/embrace-mount-vic-flicks-nsw/

07.01.2022 Healthy Bites Nutrition has now moved in with Tablelands Sports & Spinal Physiotherapy. Consultations are available on Mondays and Fridays to help you with the following: - Pre and post natal nutrition - Paediatrics nutrition - Weight loss and weight management using the non-diet approach... - Irritable bowel syndrome - Sports nutrition - Healthy living - including eating well, having a healthy relationship with food, meal planning and balancing a busy lifestyle Food should be enjoyed, it isnt something to fear or feel guilty about, nor should it make you feel unwell. Food should be nutritious and delicious. Let Sian show you how. Call the office on 6352 3131 to make an appointment. Cooking classes coming soon!

07.01.2022 With this cold weather thats appeared why not make a pot of warm comforting soup? I made a big pot of this one last Friday and its been perfect for the nights we just want a quick dinner and was delicious for lunch today. http://www.delicious.com.au//eb195e59-fa2d-45ab-9605-b3817

05.01.2022 Nutrition corner for Anytime Fitness Lithgow Lets spend a few posts learning about recovery nutrition. What we eat and drink after a workout is important for recovery, getting the most out of our training and maintaining energy levels. ... So what should a recovery meal or snack comprise of? Low GI carbohydrates like oats, sourdough, quinoa and banana. Protein like salmon, greek yoghurt, eggs or milk. Fluid, ideally water or milk. Putting these three elements together looks like salmon + sweet potato + greens and a drink OR a banana smoothie made with milk + banana + greek yoghurt + oats + chia seeds. Look out next week for my tips on whether you should have a meal or a snack, and when is the best time to eat this after training. If youd like help with optimising your recovery nutrition contact me for an appointment.

05.01.2022 Come along for some delicious breakfast and snack ideas! Id love to see you there!

04.01.2022 When we saw this pic from Marie ONeill Design + Illustration, Zoe and I just knew we had to share it. Do you feel pressure to eat foods you dont actually en...joy? Do you feel guilty for eating foods you love? Do you categorise foods into good vs bad, clean vs unclean? Do you feel ashamed of your food choices? Yes, hot chips ARE awesome! ALL foods can be enjoyed as a part of a healthy lifestyle. Its important to let go of labels like #cleaneating as it suggests that some foods are unclean and should be avoided or eaten sneakily, with much guilt. Check out our food pics on Instagram (@moderationmovement) and youll see that we enjoy all foods, including hot chips. No need to feel guilty. Zoe Nicholson - figureate Dietitian shares advice about this all the time here and on her Facebook page. Have a read through the eating posts and practice letting go of your judgements around food. - Jodie, Healthy Balance Fitness

04.01.2022 Its that time again, Healthy Weight Week is next week! Have you considered making a cooking pledge? Last year I worked on making my lunch everyday and this year Im planning to do the same. With a new town, new routine sometimes I find myself buying lunch on the run. Stay tuned next week for my quick and easy lunch tips! Im also doing some cooking demonstrations, stay tuned for more details soon!

03.01.2022 Most people dont eat too much carbohydrate, they just need to learn to choose the better quality carbohydrates more often. This is particularly important for someone with type 2 diabetes. Glycaemic index (GI) is a scientifically proven way to rank carbohydrates to help people choose healthier, better quality ones. Typically the lower the GI, the better the food is for us. There are exceptions of course, chocolate has a low GI, but isnt a healthy carbohydrate. This is because the amount of fat in a food (or meal) affects the GI. Here below are some simple swaps to make. You can also use the swap tool on http://www.gisymbol.com to find more!

03.01.2022 Theres a lot of information around at the moment regarding low carb diets. Matt brings up some excellent points. Rather than taking an extreme approach perhaps theres some middle ground to be found by adopting healthier habits and making healthy normal. After all we all know to brush our teeth regularly, why not make exercise and healthy eating part of our regular routine too?

02.01.2022 Healthy Bites Nutrition has relocated to Lithgow! Appointments are now available on Mondays at Lithgow Medical Clinic. Phone 6352 5588 to make an appointment.

01.01.2022 Very much enjoyed this post by Larina