Hollie James Dietitian + Nutritionist | Medical service

Hollie James Dietitian + Nutritionist

Phone: +61 405 933 223

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25.01.2022 We've all heard how "bad" it is for us to eat late at night, eat carbs after 6pm, or have only 3 large meals, right? As I recently referenced in my breakfast post, while it doesn't suggest that overall nutrition and caloric intake isn't of most importance...it does actually seem when we eat can be worth considering. I'm sure we've all heard of the circadian rhythm: that in-built body clock that regulates our hormones, when we feel awake or sleepy, our body temperature. Well,... it's now being well-studied in an area of nutrition called 'chrononutrition'. While it's still being understood and researched, it does seem like eating outside of this natural rhythm can be detrimental to our health. For weight loss or management, timing doesn't seem to be the most important factor. There might be benefits to not saving all your calories until night, though. Remember, it's important to find habits that suit you and that you can sustain. This is not only relevant to our metabolism: If you're waiting until late in the day to eat, you may be more likely to be exhausted, stressed and vulnerable to eating foods we don't want so much of to fill you up. In terms of health outcomes, eating very large meals or through "biological night" does seem to impact our metabolic health. Shift work is unfortunately associated with increased risk of type 2 diabetes and cardiovascular disease. What does this mean? You still don't need to eat a particular way, at particular times or panic if you eat late on the weekend. If you're someone who does shift work, or happens to be a little nocturnal, then modifying how and what you eat may help to prevent adverse outcomes. With all my clients who do shift work, this is something we consciously plan for. I won't be getting home until after 8pm tonight personally. It happens. I'm also not doing anything "bad".

23.01.2022 HAPPY DIETITIAN'S DAY Today is all about celebrating dietitians in Australia. I've been very lucky to work with and get to know some extraordinary Dietitians who have supported and guided me along my way. ... I LOVE my job and am so grateful to do what I do...and these are just a few reasons why, particularly related to private practice, where I spend most of my time. Dietitians have a HUGE range of areas they can work in however, including: Clinical hospital settings Menu design/planning for care centres, restaurants, gyms In the media such as for news articles, on TV, blogging Food service Public health Research ...so much more than just the meal plans that are associated with us. Pretty much every Dietitian I've met loves food (and wants you to as well) and thinks nutrition science is super cool...so we are very lucky we have been able to turn this into a job! So, Happy Dietitian's Day to everyone...whichever extraordinary thing you are doing today!

20.01.2022 I'M BACK, WITH A PRESSIE Hi, friend! I haven't been online for a little while...but I bring gifts, including my number one tip for getting your health and week on track. ... Do you plan out your meals? Even just your dinners? I personally struggle during the week if I don't do this and it's one of the main things I recommend to my clients. If you plan for your days you might feel your most drained, sluggish or just can't-be-bothered-est...it makes making healthier habits far, far easier. I always include meals that are super quick, or how I can use left overs. It doesn't need to be rigid, but at least you have some ideas and groceries to guide you, rather than relying on Uber. To help make this easier, I've put a free template up on my website for you to download and get started (https://www.holliejamesdietitian.com/resources). Once a week, sit down and plan out your options- you can thank me later

19.01.2022 Quick & Simple Snack Ideas Okay, so I've been off here for nearly 2 weeks BUT I'm hoping I'll be forgiven because I've attempted to make my first reel! Don't pretend it doesn't feel like this when you try to eat popcorn!... One of the most common questions I get asked is "what are some good, easy snacks?" Snacks really don't need to be complicated, and depending on how schnacky you feel, they can big bigger or smaller portions. I like to pair colour (fruit or veg) with fat and/or protein when I'm hungry or it'll be a little while before my next meal. These new dairy free and gluten free Up & Go varieties have been a lifesaver for me lately, especially since smoothies don't keep well. Okay, go get snacking...

18.01.2022 COOKING OILS...which is best? So often I'm asked about what fats we should worry about, and then what oils are safe to cook with. It's not always worth, or possible, to fuss over these things, but theyre such common questions. So, I've put together a little guide! The first thing we want to consider are the TYPES of fats in the oils we choose. Remember, our mono- and polyunsaturated fats are know as "good" fats for positive effects on our heart, brain and metabolic heal...th. Saturated and trans fats are known as our "bad" fats due to the negative effects they have on our health, including worsening our cholesterol profiles. The others things to consider is the STABILTY of our cooking oils. This refers to how stable the oil is when heated and how likely it is to break down into harmful compounds when we cook with it. It is different to smoke point (which isn't as reliable as many think). Things that effect an oil's stability include: the amount of polyunsaturated fat (a good fat, but not very stable), the antioxidants and level of processing. So, for example, grapeseed oil. It's low in saturated fat- great. It's also high in polyunsaturated fats, highly processed and low in antioxidants- not as great. This just means you'd want to use it at lower temps and for shorter times. For these reasons, extra virgin olive oil is definitely the winner- being high in antioxidants, less processed than even the 'virgin' or olive oil blends available and low in polyunsaturated fat content. Contrary to popular belief, it's safe to cook with at high temperatures for all these reasons. Avocado oil is also a winner in my books too I've written all about this concept, the breakdown and use of common cooking oils on my blog- check it out

12.01.2022 WHICH DO YOU PREFER? Whenever I'm asked which type of chocolate someone should eat, this is normally how I respond. As I posted the other day, dark chocolate does have more antioxidants, is generally higher in micronutrients, and really is linked to health benefits.... BUT, this isn't and shouldn't be the key way we get nutrients and antioxidants into our diet, and we don't really eat chocolate for this reason...do we? We eat it because it's yum! Yes, milk chocolate will be higher in sugar. Due to being higher in fat though, it often surprises people that dark chocolate (this is 70%) will be higher in energy. I really dont mind which you have, we are still talking about discretionary foods here. So, I'd rather you portion it*, eat mindfully and ENJOY the chocolate you choose. We really want to get our micronutrients and antioxidants from a healthful, varied diet. *for some dark chocolate is more satisfying in smaller portions than milk, being strategic here is totally fine. P.s. I've posted before about vegan and alternative chocolate nutrition profiles being much the same as regular, this still applies here!

07.01.2022 This question used to make my skin crawl, I actually had banned my Mum for asking it when I was studying. Now, I actually think it's a useful question to see where someone is at, but I always know you'll hate my answer. At least initially. Really, it's the same for asking whether something is healthy, good for us, bad for us: It depends.... How much are you eating? How often are you eating it? What else are you eating that day? What do you eat it with? What are your goals? How does it make you feel mentally and physically? Nutrition is all about context. Nuts are great for us. Unless you're allergic or have a specific intolerance. Unless that's all you eat all day. Unless you hate them and they make you feel sick. Chocolate can be completely fine in a balanced diet. Unless it's all you eat. Unless you skip a meal and fill up on it instead. Unless you have an allergy or intolerance. No one food will lead to weight gain unless it leads to you eating over your energy requirements...and repeatedly. This is why nutrition can be super tricky! Focus on getting in all the good stuff you need and have the things you enjoy. Don't focus on specific foods, focus on your overall diet quality. See more

07.01.2022 IS CHOCOLATE GOOD FOR YOU? ...I know this sounds like a trap, but it's not. I promise. Figured tis the season to finally post my chocolate-themed posts I keep forgetting about. Not that just enjoying it isn't a valid enough reason to have some this weekend!... Chocolate contains minerals including iron, magnesium, calcium and potassium, and vitamins like riboflavin and Vitamin E. It contains flavanols, which are powerful antioxidants associated with reducing our risk of cardiovascular disease, insulin resistance and improving brain function. Yum! These flavanols are associated with improved heart health by relaxing arteries, improving blood flow and therefore blood pressure, as well as reducing the oxidation of LDL (bad) cholesterol...basically meaning less damage to tissues and cholesterol lodged in arteries. Chocolate not only promotes the release of happy hormone, serotonin, but it has also been linked to boosting mood and improving cognitive impairment in some studies. Worth noting that this could be the case with other foods, but obviously chocolate is more interesting to research, so has more evidence. Does this mean you need to eat chocolate if you don't like it? Nup. Does it mean you should live on chocolate? No way, Jose. Does it mean this is the only way to look after you heart, brain or mood? Of course not. Chocolate is obviously still high calorie, high fat and often high sugar. The benefits really only apply to dark chocolate >70% and up to 100g per week. You can also get flavanols from grapes, apples, tea and more. You also don't normally eat chocolate for health benefits, but because you like it...so have whatever you enjoy and eat mindfully. See more

06.01.2022 RAINBOW RICE PAPER ROLLS Weather is starting to feel summery, so I thought now's a good time to bring in some summer flavours- beetroot and mango included You'll need: 8 rice paper sheets... Thinly sliced: 1 cucumber, 1/2 red capsicum, 1 mango, beetroot, 1 cup extra firm tofu Shredded: 1 carrot, 1.5 cups cabbage (or coleslaw mix), any greens you have! Dipping sauce: 1.5 tbsp peanut butter, 1 tsp tahini, 1 tbsp Nutralife BBQ cocoaminos, 1tbs lime juice, 2tbs sesame oil, chilli to taste and warm water to mix Roll 'em up: Either lightly sear tofu strips in sesame oil on pan, or bake in oven at 200C for 20 min. Prep all your veggies and mango as above. Make your sauce by mixing all ingredients minus the water. Mix thoroughly, until you have a thick paste. Add 1 tbsp warm water at a time, mixing well between each until you get dipping consistency. Find a deep set plate or large bowl to fill with warm water. Place rice paper sheet in water for 30 seconds or until soft. Transfer soft rice paper sheet to a damp cutting board. Place tofu, and a small amount of veggies and mango near the middle of the sheet. Roll the side parallel to the ingredients over the ingredients until touching the base of the sheet. Tuck over the two opposite sides and then roll until sealed. Ignore the poorly rolled roll being on top in the photo, yours will be better, don't worry. Repeat the building process and enjoy! See more

06.01.2022 Thinking about Christmas snacks between consults I can't believe how close it is to Christmas...but it also feels like it's been nearly Christmas for three months...anyone else? There's no doubt food plays an important role in the festivities of many homes over the next two weeks. It's one of my favourite times of the year because I get to be around and eat with (normally) SO MANY loved ones in one day. ... I've been so proud of my clients when discussing the upcoming holiday period and they've noted they aren't concerned, and they will let themselves relax... knowing this doesn't mean the world will stop spinning. It can be a super stressful time for some wanting to focus on health goals. To put into perspective, at most these next two weeks are less than 4% of your whole year. It won't make or break anything. Of course, it's totally your choice to eat and drink as usual, or to have more than usual. If you wish to employ strategies to help you eat as per usual, that's okay and this isn't an uncommon conversation around this time of year, either. Be comfortable in whatever you choose, but please avoid skipping meals, over-exercising or restricting your intake around this holiday period. Even if you do massively overeat and drink on one occasion, your weight may increase, but very little will be added body fat. Honestly, we just tend to poop more. It's consistent long-term patterns that make the difference, not one day with your loved ones. After Christmas we hit a sharp focus on health, well being, resolutions and being our best selves. This pressure can impact our behaviours over this time too. Please be kind to yourself. Eat, drink and be merry. I highly recommend festive shirts. I hope it provides us all some relaxing downtime after a bonkers year.

04.01.2022 HEALTHY HAIR I recently wrote about the beneficial nutrients for skin health, and hair health is another common one you see supplements for now, so why not have a chat about nutrients for healthy hair? These are some of the key nutrients linked to hair health. ... Protein, Iron and Zinc are the big guns here, deficiency in these nutrients can result in hair loss/changes. They're essential for the building, growth and repair of nourished tissues, like hair. Good fats, like omega 3s, and vitamin E help to keep our scalp and hair hydrated and preventing dryness. Vitamin E is also an antioxidant protecting our cells from damage. Vitamins A and C are important for cell growth and repair, protecting our hair from moisture loss, as well as making collagen. B Vitamins are found in a variety of foods, so having a balanced diet helps here. These vitamins (including Biotin) are important for the growth and health of our hair in different ways. They are also one of the main vitamins in hair supplements, and in most cases, you're just paying for expensive urine as these are excreted when in excess. I do want to point out that changes to the health of our hair, or importantly, hair loss can not only be due to a number of factors like genetics, medications and medical conditions, but can also indicate a health concern. If you see changes, please consult your GP before trying to supplement anything. The other reason I wanted to make this post is to emphasise that many restrictive diets can result in changes to our hair. It's something I have seen quite often in practice, and is easily overlooked. A healthy, balanced diet is the best way to get healthy, happy hair See more