Munchkin Nutrition and Dietetics in Wollongong, New South Wales | Alternative & holistic health service

Munchkin Nutrition and Dietetics

Locality: Wollongong, New South Wales

Phone: +61 424 609 436

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• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 Its getting into smoothy weather again! We had a delicious mix yesterday that was pumped full of flavour and nutrients. My 2 year old loved it! Here it is below if you want to try it out yourself. 3 - 4 heaped tablespoon scoops of natural greek yoghurt 1.5 cups milk 1/2 an Avocado... 1 tub raspberries About 4 strawberries A squeeze of honey (Leave the honey out for children under 12months as it not safe before this age) The Avocado added extra creaminess, plus lots of goodness :) Would love to hear of some other delicious smoothy recipes people are starting to create now that the warmer weather has arrived!

24.01.2022 Nutrition packed mini muffins were one of our homemade snacks this week, full of almonds, sunflower seeds, apple and other goodies. If you love giving healthy homemade snacks to your kids why not try making a few things that you can freeze....I like to have one set snack making day a week to get lots of healthy snacks baked/cooked/rolled, and then freeze the extras so Ive got plenty to choose from for the rest of the week or even into the next few weeks sometimes. Its a great way to cut down on the families intake of processed and packaged foods for snacks and also means you know exactly what youre eating!

24.01.2022 Delicious and healthy morning tea snack for Zach and I. Want to try? Here is the recipe...sort of just threw together what we had in the fridge and garden. * 2 - 3 heaped tablespoons of Natural Greek yoghurt * 1 1/2 tablespoons ground almonds * 1 tablespoon ground sunflower and pumpkin seeds... * Good handful of baby spinach fresh from the garden * Handful of mint leaves from the garden * 1 1/5 cups frozen berries * 1 banana * A squirt of real maple syrup (not the flavoured stuff) * Half an avocado * 2 cups milk (you can use any type of milk - cows, goat, rice, almond, etc.) I have a thermomix so I grind all my nuts and seeds fresh from whole nuts and seeds, but if you dont have a thermomix or food processor you can always buy pre ground nuts and seeds from the supermarket or LSA (ground up linseeds, sunflower seeds and almonds mixed together), you can also make it without the nuts and seeds if you dont have any....really just mix and match with whatever healthy goodness you can find in the cupboard/fridge/garden!

23.01.2022 ALL WOMEN INTERESTED IN A FREE HEALTH INFORMATION NIGHT IN WOLLONGONG - CHECK OUT THE ATTACHED FLYER. IT WILL BE A GREAT EVENING! Hosted by Genea

23.01.2022 Something to think about...

23.01.2022 This year, Australias Healthy Weight Week (16-22 February 2015), is encouraging Aussies to cook at home more often. Need some inspiration? Download the free cookbook today at www.healthyweightweek.com.au/australias-healthy-weightweek/ and try the seven seasonal, fresh and tasty recipes.

23.01.2022 Feeding toddlers can be tricky, especially when they refuse their meals or dont eat much. If you are finding your toddler is not eating their meals or seems to be picky a lot of the time, try looking at how often they are eating. Grazing all day can cause kids to eat poorly at main meals because they have not had time to build up their appetite. As a general guide toddlers should usually eat every 2.5 - 3 hours, any closer than this and you might see problems with how much a...nd what they eat when you prepare those delicious family meals. Here is a good example of what a toddlers meal times might look like across the day Breakfast - 6.30am Morning Tea - 9.00/9.30am Lunch - 11.30am/12pm Afternoon Tea - 2.30/3.00pm Dinner - 5.30/6.00pm And as a side note: milk should not be offered before meals or in-between meals as children can easily fill up on milk and this can reduce how much food they have. Milk is a great source of calcium and a great drink for toddlers but offer it after meals or with snacks and no more than 500mls a day so that it doesnt replace other important nutrients from food.

22.01.2022 This made me laugh. Does your little one do this? I know Miss A did and still does.

22.01.2022 Its afternoon tea time- feeling peckish? I made bliss balls the other day which are the perfect size for a snack yet satisfy the sweet cravings that hit around this time of the day. They are a good source of protein from the nuts, antioxidants from the raw cacao and sweetness from the dried fruit. As a coeliac myself, it is important that they are gluten free too. I made two varieties: 1.Almond, Coconut and Apricot 2.Almond, dates, chia and raw cacao powder. My favourite is the Cacao!

21.01.2022 Morning tea time for 2 year old Zach and mummy! Eating with kids and giving different and colourful healthy choices is a great way to encourage trying new things.

21.01.2022 Too many oranges in your fruit bowl...? We never seem to get through the huge bag that comes in our fruit and veg box, so this week I decided to try and freeze some for yummy summer snacks. It was a success! Just remove the skin and cut into bite size pieces and freeze them in a sealed bag or container. If they are sweet and juicy when you freeze them they will taste sweet and juicy when you get them out to eat! We had some today with morning tea and Zach loved them...Ive named them orange icies and he is hooked! "More orange icies please mum" was his comment after every piece :)

18.01.2022 Our delivery of fresh fruit and vegetables has arrived just in time for the weekend. Amelia is very excited to say the least!

17.01.2022 Happy Monday. Breakfast time. Made by my little toddler, with a little help from mum :)

17.01.2022 We’ve all heard of super foods but how about a super diet!? Want to learn more about eating in a way that helps you feel better, reduces inflammation and improves your gut health? During this session we will discuss how an anti-inflammatory diet can help reduce inflammation and why a poor diet (and modern western diet) can increase inflammation and is linked with many of today’s chronic diseases, inflammatory conditions, fatigue and health concerns.... Whether you have a chronic inflammatory condition, chronic disease or just have days of feeling tired and foggy, run down or out of sorts, diet could be playing a major role in your health. Improving your diet, eating to optimise your gut health and providing loads of anti-inflammatory foods could be what you need to improve your energy levels, reduce or remove your symptoms and get you back to your optimal health. Join Rebecca Emmett, Accredited Practising Dietitian on the 25th November at the Village Practice Woonona, to learn all about the types of foods and eating patterns that can help reduce inflammation, improve gut health and have you feeling great! For tickets visit: https://www.eventbrite.com.au/e/eating-to-reduce-inflammati

16.01.2022 Hazelnut and blueberry wholemeal christmas pikelets for breaky! Now to add the natural yoghurt and maple syrup :) Yummy

16.01.2022 Whats for dinner at your place tonight? Tonight we are having barramundi, steamed veggies and some StreamFresh rice. Barramundi is Amelias favourite which generally means she will eat more dinner then she usually would- the struggle is real trying to get toddlers to eat!! If Amelia manages to eat half her meal that is epic! We decide what and when Amelia will eat and she determines how much. Last tip- aim for a good 1/2 plate of vegetables, 1/4 carbohydrates and 1/4 lean protein.

16.01.2022 Listeria alert! Aldi is recalling two products due to Listeria contamination. Pregnant women and their unborn babies are at great risk if they contract Listeria. High risk foods such as deli meats, sushi, soft cheeses, ready to eat meals such as pre packaged salads and sandwiches and raw seafood should be avoided during pregnancy to reduce the risk to both mum and bub.

15.01.2022 Weve all heard of super foods but how about a super diet!? Want to learn more about eating in a way that helps you feel better, reduces inflammation and impro...ves your gut health? During this session we will discuss how an anti-inflammatory diet can help reduce inflammation and why a poor diet (and modern western diet) can increase inflammation and is linked with many of todays chronic diseases, inflammatory conditions, fatigue and health concerns. Whether you have a chronic inflammatory condition, chronic disease or just have days of feeling tired and foggy, run down or out of sorts, diet could be playing a major role in your health. Improving your diet, eating to optimise your gut health and providing loads of anti-inflammatory foods could be what you need to improve your energy levels, reduce or remove your symptoms and get you back to your optimal health. Join Rebecca Emmett, Accredited Practising Dietitian on the 25th November at the Village Practice Woonona, to learn all about the types of foods and eating patterns that can help reduce inflammation, improve gut health and have you feeling great! Tix via the link below or visit our events section. https://www.eventbrite.com.au/e/eating-to-reduce-inflammati

15.01.2022 Love this time of year! Getting stuck into planting some new veggies in the garden and have my little helper to assist me :)

14.01.2022 I attended a great symposium on Tuesday, "Putting Nutrition into Meals" #nutritionintomeals and the latest research has emphasised the critical importance Dads play in the dietary intakes of their children. The healthier Dad eats and the more involved he is with the children in cooking, the healthier the children ate. So getting Dad involved in cooking is a great way to improve the health of the whole family. Here Miss A is helping Mr G make homemade gluten free pizzas- yum yum! -Erin

14.01.2022 Are you trying to conceive but having troubles? A healthy diet can help improve fertility for both males and females. Here are a few quick tips on how to improve your diet for fertility: - Choose whole foods and as much as possible try to avoid packaged and highly processed foods and takeaway meals - Try to include at least 1 low GI option at meals - Choose wholegrain instead of white and highly processed breads, cereals and pastas (brown rice has far more nutrients and fibre... than white rice!) - Include vegetarian protein sources in your diet - you may want to start having 2 or 3 (or more) vegetarian based meals a week - lentils are great for vegetarian meals and are super healthy - packed with fibre, mostly low GI, a good source of protein and full of nutrients! - Exercise regularly - Maintain a healthy weight - being overweight can affect ovulation and as little as 5% weight loss in overweight women may be all that is needed to get ovulation back on track - Watch your portions - wait 30 minutes before going back for seconds, this gives your stomach time to send messages to your brain that you have had enough - Eat lots of veggies!! 5 serves a day is recommended. A serve is half a cup of cooked veggies or a full cup of salad veggies. - Include good fats in your diet - fish is a great way to get omega 3! These are just a few strategies you can implement to get you on track towards better health and they may just be what you need to improve your fertility! For more information or a consultation feel free to contact us today! www.munchkinnutrition.com or 0424 609 436 / 0403 920 044 [email protected]

14.01.2022 From this to this in just a few weeks! Loving the veggie garden this year and little Zach loves stealing all the snow peas...

14.01.2022 Weve all heard of super foods but how about a super diet!? Want to learn more about eating in a way that helps you feel better, reduces inflammation and improves your gut health? During this session we will discuss how an anti-inflammatory diet can help reduce inflammation and why a poor diet (and modern western diet) can increase inflammation and is linked with many of todays chronic diseases, inflammatory conditions, fatigue and health concerns.... Whether you have a chronic inflammatory condition, chronic disease or just have days of feeling tired and foggy, run down or out of sorts, diet could be playing a major role in your health. Improving your diet, eating to optimise your gut health and providing loads of anti-inflammatory foods could be what you need to improve your energy levels, reduce or remove your symptoms and get you back to your optimal health. Join Rebecca Emmett, Accredited Practising Dietitian on the 25th November at the Village Practice Woonona, to learn all about the types of foods and eating patterns that can help reduce inflammation, improve gut health and have you feeling great! For tickets visit: https://www.eventbrite.com.au/e/eating-to-reduce-inflammati

12.01.2022 Including kids in meal and food preparation is a great way to encourage eating healthy foods and trying new things. My little munchkin wanted muesli this week so we threw together what we could find in the cupboard. He had lots of fun pouring all the ingredients into a bowl and mixing them around and he was eating the millet, nuts and seeds as he went. The recipe is below if anyone would like to try it! Homemade muesli recipe ... Puffed millet (about 3 cups) Rolled oats (about 3 cups) Raw cashews (good handful or two) Raw walnuts (good handful or two) Pepitas (good handful) Sunflower kernals (good handful) Crush the nuts and seeds in a food processor or mortar and pestle. Dont over crush them though, you still want to have a bit of crunch! But also remember to make them a safe texture/size for little mouths if you are feeding the kids too. Then mix the nuts and seeds in with the millet and oats and thats it! If you like your muesli toasted just throw it all in the oven and dry roast it to your liking. Serve with natural yoghurt or milk and fresh fruit.

12.01.2022 Need a yummy super healthy lunch or dinner idea for your baby. Here is a mix you can try, just cook and blend/mash together to the texture you want for your baby. You can steam the veggies and keep some aside for baby to feed himself/herself so they have some finger foods too. Cooked quinoa (1-2 heaped tablespoons) Brocolli (2 florets, one for finger food) Avocado (1 tablespoon)... Pumpkin (4 pieces, two for finger food) Carrot (half a carrot, few bits for finger food) Zucchini (half a zucchini, some slices for finger food) Strawberries (1-2 sliced thinly) Tuna (I used tinned tuna in spring water, but any will do, fresh cooked or tinned, could even use salmon or chicken or lentils) Lachlan loved this meal and made a great mess with it too :) All part of the fun of learning to eat! This meal offers so much goodness - iron, protein, vitamin c, healthy fats, just to mention a few....the list goes on and on with all the vegetables and superfoods! The old guidelines of offering one food at a time are outdated and there is no reason you cant give your bub a whole world of flavour at meal times, so go wild and watch your babies eyes light up when they try all these fabulous wholesome foods.

11.01.2022 Spring is well and truly with us and Ive decided this Spring Im going to incorporate more Quinoa into my weekly meal plans. Why? Because it truly is packed with nutrients - iron, potassium, magnesium, fibre, good fats, zinc, protein and more, plus its low GI, so it makes a fantastic carbohydrate alternative to things like white rice and pasta. On the menu this week we have: ... * Homemade Quinoa chicken rissoles (made in the delightful thermomix) * Quinoa and oat porridge with mixed berries * Quinoa and Salmon salad Just send us a message if you would like any of the recipes!

10.01.2022 Have you been thinking its time to start your little one on solids? Wondering how to start? Join us at Village Practice on Wednesday 8th May for a free patient... workshop focused on Introducing Solids. Plus Munchkin Nutrition and Dietetics will be available to share their tips on dealing with allergies and fussy eaters. Registrations are essential. Book your seat via Eventbrite: www.eventbrite.com.au/e/a-practical-guide-to-introducing-so

10.01.2022 Afternoon tea at our house today is chocolate and beetroot cupcakes. Beetroot is a great vegetable to incorporate into a healthy diet...its a great source of folic acid (very important during pregnancy), has lots of fibre, vitamins, minerals and antioxidants! So this snack is healthy and delicious! Whats your healthy snack of the day?

09.01.2022 Tonight we attended the Genea Womens Health Information Session in Wollongong. It was a great night full of wonderful information regarding fertility, pelvic floor and diet. Rebecca presented a talk on why fad diets dont work and the impact of diet on fertility. So how can you spot a fad diet? Well be on the look out for these few things: 1. It looks too good to be true 2. It excludes major food groups and/or nutrients... 3. It is unrealistic and inflexible 4. It is unsustainable- could you eat like this for the rest of your life? 5. Is it replacing meals with pills and shakes? (There are some exceptions to this whereby it is medically indicated to use these interventions but this must always occur under the supervision of a Dietitian or GP) These tips are just some of the things to think about when assessing the new latest and greatest diet on the market and promoted in the media.

08.01.2022 What a great clip!! :)

08.01.2022 *Infant and toddler feeding* Did you know it can take up to 15 tries before infants and toddlers will accept or like a new food? Yes, thats right - at least 15 times before you can say "my little one doesnt like green beans". So if your little mister or miss turns their nose up or says "no no no" to a food, remember he or she may just need more exposure. Try again in a few days time and you can try in different ways too - cooked, uncooked, chopped, sliced, in a meal or on its own! And letting your child help you prepare it can also help!

08.01.2022 Great free event to checkout https://www.eventbrite.com.au/e/igniting-indigenous-ingredi #nutritionaustraliansw

07.01.2022 Tasting plates are a great way to get variety into your childrens snacks. They also provide opportunities to encourage trying new foods... When offering a new food or a food that your child has previously turned their nose up to, it helps if you also include one or two foods they really like on the plate, this way they are happy to see the food they like and dont feel pressured or threatened by the new food and are more likely to try it. It also helps when someone else is eating it too, so if you can try to make the time to sit with your kids while they have their snacks/meals and let them see you eating as well. :)

05.01.2022 Nutrition Workshops 2015 - fertility, pregnancy, childhood nutrition topics! Are you interested in attending any of the below Nutrition workshops in 2015? Munchkin Nutrition will be holding some fun and informative workshops in the new year. If you are interested in attending any of the workshops please register your interest by sending your name, email address, phone number and the workshop you would like to attend to our munchkin nutrition email at [email protected] or via a private Facebook message to the Munchkin Nutrition Facebook page. We will then contact you with more details once dates are set. Below is the list of workshops for early to mid 2015: Introducing Solids - all you need to know to get your bub started on a lifelong healthy diet! Fertility and diet - improve your fertility with diet and lifestyle! Pregnancy nutrition - stay healthy and get all the nutrients you and your growing baby need while you are pregnant and breastfeeding! Weight loss - the key lifestyle and diet changes to achieving a healthy weight and keeping it off Toddler nutrition - dealing with picky eaters! We can also do private workshops for groups of 5 or more and can base workshops around specific topics if you have a special request. Hope to see you in 2015!

05.01.2022 Are you struggling to keep your infant or child at the table during meal times? You may want to check their seating and posture. Posture is really important for meal times and often impacts on the success of a meal and how long children will sit at the table. So what is key for posture? ... Back support, feet support and bottom support! Youre childs feet should never be dangling, their bottom never sliding around the chair and they should always have a back rest. Check youre little ones seat today and see if readjusting their position makes a difference for you and them at meal times :) Visit www.munchkinnutrition.com or contact [email protected] if you would like more info.

04.01.2022 So much truth in this...

01.01.2022 Up and coming workshops in Wollongong and Campbelltown October 15th and 16th: Improve your fertility through diet and lifestyle changes... Struggling to fall pregnant? Making some simple diet and lifestyle changes could increase your chances of falling pregnant sooner. This workshop will show you what those diet and lifestyle changes are and teach you how to make them. November: Healthy eating during pregnancy Want to know what to eat to help your babies brain development and eyesight... Are you struggling with choices and feeling like youre too sick to eat well? Are you avoiding all fish, when really there are only a few species you need to be careful of. This workshop will answer your questions and expand your eating options by giving you all the up to date information on what you should and shouldnt have whilst youre pregnant. Send us a Facebook message or call 0424609436 or email [email protected] for more information or to book.