The Healthy Eating Clinic | Medical and health

The Healthy Eating Clinic

Phone: +61 2 6174 4663

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• Nutritionist

25.01.2022 These cracker toppings will keep you full and satisfied without overdoing the calories. It's also delicious! INGREDIENTS: 2 rice cakes (Sunrice Rice and Quinoa rice cakes) avocado... tomato, common diced onion, red diced 1 tsp vinegar, balsamic INSTRUCTIONS: Spread rice cakes with avocado then top with tomato and onion. To finish, drizzle the crackers with the balsamic vinegar.

25.01.2022 We are SO glad that our passion is translating into feedback from clients like this: "The practitioners are lovely, there is no judgement or guilt placed on you. They are friendly, provide you with easy to understand and practical advice, while remembering all progress that's been made. The relationship they build with you is genuine"

25.01.2022 If you love smoothies and a quick breakfast on-the-go, then add this to your next meal plan! INGREDIENTS: 1 cup milk, any 100 g berries, frozen (1 cup)... 50 g yoghurt, natural ( cup) 10 g chia seeds (2 tsp) 20 g oats, rolled ( cup) 14 g honey optional (2 tsp) INSTRUCTIONS: Place all ingredients into a blender. Blend until smooth. Store in the fridge for up to 24 hours or drink immediately. Yum!

25.01.2022 Are there any parents of toddlers out there who can relate to this spot on quote?

24.01.2022 You have high cholesterol so the doctor recommends that you go and speak to a dietitian. GREAT! you say to yourself, sarcastically. They are going to tell me to cut out cheese (NOOO!) and swap to ‘heart smart’ milk. All dietitians are fat haters right?.... Hold your horses. Don't burn your dietitian referral because here is what a dietitian is much more likely to do and say

23.01.2022 Remember how your mum use to say: "you are special and unique"? Well, it really is true. Thanks mum! You might have the same symptoms as someone else but what works for you might be completely different. This is why you need an expert to guide you through the process, otherwise it can all become too easy to throw in the towel.

23.01.2022 Get to know our newest team member APD Natasha Ness! Question: What is your favourite method of cooking?

23.01.2022 When making changes we often expect the process to be perfect OR we wait for the perfect time to START making those changes. Hold yourself to a standard of grace, instead of perfection. The latter will get you more results!

23.01.2022 How much fibre does your child need? Paediatric dietitian Michelle Bulman outlines it clearly in her latest article...

22.01.2022 Don’t use food as a bribe or comfort technique for kids. Bribing with food teaches kids to use food as a reward and creates unhealthy snacking habits. It's also easy to give a child who hurt themselves a sweet treat but what you are doing is creating a cycle of emotional eating for your child. Try using non-food rewards or comforting, such as reading them a book, having a cuddle, inviting over a friend or enjoying fun play time together. ... Head on over to the article below to grab more tips on raising children with a healthy food relationship

21.01.2022 If you’re the type of person who likes to nibble, pick or graze, how about swapping one of your usual snack foods for this vegetable snack? Capsicum Cheeks with Herbed Ricotta: INGREDIENTS:... 1 capsicum, red seeds removed, cut into 4 cheeks 100 g cheese, ricotta 3 tsp herbs, dried, mixed salt, table pepper INSTRUCTIONS: Combine the ricotta and dried herbs in a small bowl and mix well. Season with sat and pepper to taste. Fill each capsicum cheek with a dollop of ricotta. Serve and enjoy!

20.01.2022 Join Michelle Bulman live right now! She's helping ALL parents with fussy eaters

20.01.2022 Contrary to popular belief, losing weight does not automatically mean better blood sugar control. Whilst there is strong evidence that weight loss is associated with improvements in blood sugar control, there are also many studies that show minimal to no improvement in blood sugar control despite weight loss. So, should we just be focusing on weight loss alone as the goal of diabetes management? Or should we actually be looking at other goals?

20.01.2022 What is your favourite dip and the one you will always reach for on a cheese platter? Beetroot? Tzatziki? Guacamole? French Onion? Hommus? Pesto? Taramosalata? Cheese and Chives? Jalapeno?

20.01.2022 Whether you have been reading a nutrition label, shopping for supplements or thinking about adding a new member to your family, at some point in time you may have come across the words folate or folic acid. What is folate? What’s the difference between the two?

18.01.2022 Bulk billing will cease at The Healthy Eating Clinic on September 30, 2020. So get in quick and make use of these provisions before it's too late

17.01.2022 Nutrition information is not enough to be healthy. You need to learn how to apply it to your life! And we can help you do it!

17.01.2022 Try this Insta-worthy and easy to take with you breakfast on the go! Layered Nectarine Granola: Ingredients:... 1 nectarine 200 g yoghurt eg: Chobani 40 g granola ( cup) 2 tsp honey Instructions: Cut the nectarine by running a knife around the centre of it on different angles. Gently pry the pieces off the seed. This will be messier the riper the nectarine is Feel free to keep chopping into smaller pieces if you prefer. Place a large dollop of yoghurt into the glass jar and follow it with a layer of nectarine and then a drizzle of honey. Repeat step 2 until the yoghurt is finished; this will probably be 2 or 3 layers. Don’t add honey on the final layer! Add the granola last (the nectarine should keep it dry/crunchy for longer) unless you’re planning to consume it immediately. Be the envy of the office when you pull out your masterpiece!

16.01.2022 Kate Freeman - Nutritionist explains in 1min the 'why' behind our new 12-week Weight Loss Program. Have a listen

16.01.2022 "Before you rush out for a supplement or eliminate foods, it’s important to know that it’s only worth popping a pill or cutting out food groups, if that’s the actual root of the problem. Play it safe and get everything checked by your doctor before making dietary changes or taking a supplement" Kate Freeman, Registered Nutritionist

16.01.2022 "How Fast Should Weight Loss Be?" "She lost weight SO fast. It must all be fluid right?" "I’m only losing a few hundred grams; does it need to happen faster?"... "If I lose weight too quickly, will that mean I am losing muscle?" If you've ever wondered any of the above then you are in the RIGHT PLACE! APD Clare Wolski explains in this article all the factors you need to take into consideration when you are trying to lose weight. In other words, there is A LOT going on and a lot you need to know before you feel discouraged. It's not as simple as you not 'trying hard enough' or you 'doing the wrong thing'. There is so much more to it ...

16.01.2022 For many of our clients, sorting out snacking habits is one of the best ways they can improve their overall eating pattern, lose weight and improve their health. If you’re the type of person who likes to nibble, pick or graze, how about swapping one of your usual snack foods for this vegetable snack. Raw Broccoli and Yoghurt Mustard Dip:... INGREDIENTS: 1 broccoli (small head), cut into individual florets 100 g yoghurt, greek lemon juiced 1 tsp mustard, wholegrain salt, table pepper INSTRUCTIONS: Combine the yoghurt, lemon juice and mustard in a small bowl. Mix to combine. Season with salt and pepper to taste. Serve with the broccoli florets with the dip and munch to your hearts content.

15.01.2022 Ditch Daily Weighing! When you stand on a set of scales and measure your weight, you’re not getting a true picture of what’s going on inside you. Your total weight is effected by: Your fluid (body water) levels... How much you’ve eaten If you’ve exercised or not The time of the day Muscle mass Fat mass etc Maximising muscle mass and decreasing fat mass are key indicators of healthy changes to your body composition that don’t necessarily show up on a basic set of scales. A comprehensive scan of your body composition is the best method to track positive changes and measure the effectiveness of your nutrition and exercise strategies. GET THE FULL STORY with our InBody 570 scanner. This simple body scan, taking less than 3 minutes, precisely measures YOUR unique body composition. And! It's only $40. Book into one of our Canberra based clinics now: https://hubs.ly/H0yzhhs0

15.01.2022 Make and take this breakfast with you and top it however you like! Ingredients: 1 sachet oats, quick, high fibre eg: Uncle Toby's cup milk, any or water if you prefer... Optional Extras: 4 strawberries sliced punnet blueberries peach sliced 1 tbsp yoghurt, natural Instructions: Empty the contents of one quick oats sachet into a small microwave safe bowl. Add the milk and place the bowl in the microwave. Microwave for 90 seconds (watch it doesn’t boil over if your microwave is powerful!) Remove it from the microwave (careful, hot!) and stir. If it’s too runny, zap it again in 15 second increments until it’s texture is how you like it. If it’s too sticky, add a tiny bit of liquid (milk or water) and stir. Enjoy as is, or top with something extra! Fresh berries are a great choice.

14.01.2022 We are looking for casual dietitians to join our team next year Read more here and share the news! https://hubs.ly/H0C-Mwj0... Applications close 12 January 2021

14.01.2022 The biggest difficulties that you’ll face while parenting young children are likely to revolve around two things: Sleeping and Eating. Luckily, we can help you with the eating! ... "I would like to inspire all parents, who are stuck in survival mode and that are struggling with fussy toddlers or kids. If you’re a little bit unsure as to where to start, then I would say reading this article is the best place to start" APD Michelle Bulman.

14.01.2022 This salad is super simple, super healthy and could be a filling, satisfying meal all on it’s own. It’s a great source of fibre, calcium, magnesium, phosphorous, zinc and healthy fats. The creamy goats cheese, crunchy peas and almonds are the absolute best combination. For only 4 ingredients it's a healthy meal in a flash!

14.01.2022 Grab some healthy snack ideas for diabetics (and everyone else for that matter)

14.01.2022 We're excited to now accept DVA Gold Card and Self or Plan Managed NDIS participants! Check out our website for more details. https://hubs.ly/H0tc6q-0

13.01.2022 Here are 5 Reasons why Ketogenic is NOT the best long-term solution to managing diabetes

13.01.2022 This is a great recipe to cook up over the weekend when you have more time and portion into containers to enjoy throughout the busy week: Lamb and Vegetable Stew: Ingredients:... 2 tbsp oil, olive 2 onion, brown coarsely chopped 2 stalk celery trimmed, coarsely chopped 1 carrot large 1 fennel, baby trimmed, thinly sliced 900 g lamb, leg, butterflied cut into 3cm pieces 400 g tomato, diced, canned 4 cups stock, chicken (1 litre) GF if required 400 g lentils, canned rinsed and drained 450 g potato, chat thickly sliced basil pesto to serve Instructions: Heat the oil in a large saucepan over medium-high heat. Cook the onion, stirring, for 2 minutes. Add the celery, carrot and fennel. Cook, stirring, for 3-4 minutes or until the vegetables are light golden. Add the lamb and cook, stirring, for 2-3 minutes or until just browned. Add the tomato and stock. Bring to the boil. Reduce heat to low. Cover and simmer for 1 hour. Add the lentils and potato. Cover and simmer for 1 hour or until the lamb and potato are tender. Ladle among serving bowls and top with a dollop of pesto.

13.01.2022 We're excited to announce that we're now: 1. Accepting DVA Gold Card 2. Accepting Self and Plan Managed NDIS participants... We're also still accepting Medicare referrals, that can currently be bulk billed under COVID-19 provisions to help those who need it. This will end on September 30 2020, so make the most of it while you can. Please ask us about this when you book! We're re-open for face-to-face consultations in July! We’ll also still be running Telehealth (video) consultations for those who prefer it. We look forward to seeing you at The Clinic: https://healthyeatingclinic.com.au

13.01.2022 "I want a snack" - kids 5 minutes after eating their last snack. Kids snack a lot, they also change their minds a lot. This means that the snack they LOVED last week just won't work today. So, before you go reaching for a quick fix snack we want to share with you our library of kid friendly snacks. We've already shared a couple of other snacks ideas earlier in the month, so if you missed it, scroll down the feed and write these down. Snack idea 1:... Chobani Vanilla Greek Yoghurt topped with fresh berries Snack idea 2: Pear slices topped with cheese slices Snack idea 3: Beetroot and hommus dip with carrot sticks Snack idea 4: Apple with Mayver's peanut butter (we LOVE their dark roasted peanut butter ) What snacks do your kids love? Pop your favourite go-to snacks in the comments below. It could help a lot of adults as well for quick snack ideas at work.

12.01.2022 What are the best juice options for kids? We asked Paediatric Dietitian Michelle Bulman to give us her recommendations: "I would recommend 'Nothing But Oranges with Pulp' from nudie. It really is better for children to eat whole fruits as this provides them with fibre, which is important for a healthy gut. However, if they are going to have the occasional juice, one that includes pulp will still give them some fibre. The Nudie range also has no added sugar, and as the name suggests is nothing but the fruit"

12.01.2022 You may have thought that insulin resistance was something only adults need to worry about, but unfortunately that is not the case. Read more below as paediatric dietitian, Michelle Bulman, discusses the causes and signs of insulin resistance in children

12.01.2022 Get your kids involved in the kitchen. In return it will make them excited for meal times because they had a say or part in it. Kids love spending time with their parents and if you as a parent are excited about the process your kids will no doubt jump onboard and love getting involved too.

11.01.2022 How to lose weight without restrictive eating: When it comes to restrictive eating to achieve weight loss, most people will give up when A) physical results are not instant... B) other lifestyle factors get in the way or; C) it gets too difficult to sustain these ways of eating over a long period. What’s interesting is that most restrictive diets produce short term results that consequently backfire in the long run. In fact, healthy eating requires more practice and habitbuilding than what we give it credit for and realistically, you’re meant to stuff up to learn from these mistakes.

11.01.2022 Ditch boring toast for breakfast! This will be your new go-to breakfast... Ricotta Crumpets: Ingredients:... 110 g cheese, ricotta, low fat 2 crumpets, wholemeal toasted 1 banana sliced 10 g almonds, flaked 2 tsp honey Instructions: Spread the ricotta evenly across the two crumpets. Top each crumpet with sliced banana, a sprinkle of almonds and a drizzle of honey. Serve immediately and enjoy!

11.01.2022 Join Kate Freeman - Nutritionist on 3 August where she will discuss some basic lifestyle measures you can take to manage your type 2 diabetes. You don't need an extreme dietary overhaul, small changes can have a big impact on managing blood glucose levels. There is also no such thing as a one-size-fits-all diabetic diet. So register and join us to learn more! It's FREE and online via Zoom too! So you can watch in your pj's. Register below

11.01.2022 We had a chat to our diabetes expert and APD Melissa Yip to clear up some common questions around diabetes. Here is what she had to say: Question: What does having low blood sugar levels mean?... Answer: "A low blood sugar level is deemed to be less than 4.0 mmol/L. This is called hypoglycaemia or a hypo’. Generally speaking, this is not something people with diabetes need to worry about unless they are on insulin therapy, or certain diabetes tablets e.g. Diamicron then the risk of a hypo is higher. Having blood sugar levels that are too low means your brain is unable to function properly and make good decisions, similar to being extremely drunk this has implications on safely doing activities like driving, exercising, and even just walking. Having frequent low blood sugars over time can be as detrimental as high blood sugars"

11.01.2022 Want to know the secret to losing weight? Find out below

08.01.2022 We love sharing happy snaps of feedback we receive

08.01.2022 The combination of pineapple, lime and coconut in this smoothie has summer written all over it! Give it a go! Pine, Lime and Coconut Smoothie: Ingredients:... 300 g pineapple, fresh skin removed, chopped into chunks 1 lime remove the skin, use the flesh 2 tbsp coconut milk, canned cup coconut water Instructions: Place all the ingredients into a blender and blend for 2-3 minutes until smooth and frothy. Pour into a glass, sprinkle with a little lime rind and decorate with a sprig of mint or a wedge of pineapple and serve immediately for a cool, refreshing drink.

07.01.2022 Try this smoked salmon bagel. It's a breakfast option that tastes just a little bit fancy: Ingredients:... 1 bagel, wholegrain 35 g cheese, cream eg: Philadelphia 50 g salmon, smoked Optional Extras cup spinach, baby cucumber, Lebanese sliced tomato, common sliced tbsp capers, baby Instructions: Cut the bagel (or bread roll) in half and spread the cream cheese on one or both sides. Add the salmon to one half of the bagel. Add any optional extras. Top with the other half of the bagel. Enjoy!

07.01.2022 We have an entire team of passionate dietitians standing by! We are ready when you are

06.01.2022 Don't be scared of sugar, just understand the difference between intrinsic and added sugars

06.01.2022 This is a friendly reminder to everyone that from the 1st of October The Healthy Eating Clinic’s Medicare Policy is changing. Make sure that you know how this will affect you. Check out our Policy here: https://hubs.ly/H0vM10s0

05.01.2022 If you’re a bit concerned about your bloods sugar levels and possible insulin resistance then this is the article for you. Here are top 5 ways to improve your blood sugar levels:

04.01.2022 Here is a quick summary of how we can help you or a loved one

04.01.2022 Hit this post with a if you are a parent of a fussy eater. Even if your kids are not fussy eaters, every parent is bound to hear this statement at some stage

03.01.2022 FREE resource alert Feeling overwhelmed with your diabetes diagnosis? Confused about how this effects your carbohydrate intake? Our diabetes expert Melissa wants you to feel confident in your food choices and empowered to take the right steps to manage your diabetes. She created this helpful resource and it's all free! Download it below:

02.01.2022 Learn more about the fundamentals in gut health and what you need to focus on and what you need to ignore. With social media and plenty of 'health' experts out there it is easy to get confused and adopt advice that will hinder your progress instead of optimising it. At the end of this presentation you will have practical 'do now' strategies and also understand the fundamentals of gut health. Please note, this is a webinar and it will be conducted online via Zoom. The setup is... simple and the video will only be one-sided, meaning you can watch the session in your pj's. We hope you can join us! Canberra Southern Cross Club

01.01.2022 The moment you become a parent there are plenty of unknowns. However one thing is for certain and the same for all parents, you want the best for your child. A nutritious and balanced diet is essential as it will lay the foundation for what's to come. What you do in these early stages can either make or break any future challenges at the dinner table. Thanks to the Canberra Southern Cross Club, join Kate Freeman - Nutritionist for an online session equipping you with everythi...ng you need to know about starting your baby on solids! Please note, this is a webinar and it will be conducted online via Zoom. The setup is simple and the video will only be one-sided, meaning you can watch the session in your pj's. We hope you can join us! Details: Mon, 7 September 2020 7:30 PM 8:30 PM AEST Members of Canberra Southern Cross Club are free otherwise access is $20