Nicole Bando, Family & Paediatric Dietitian in Elsternwick, Victoria, Australia | Nutritionist
Nicole Bando, Family & Paediatric Dietitian
Locality: Elsternwick, Victoria, Australia
Phone: +61 1300 637 832
Address: 289-291 Kooyong Rd 3185 Elsternwick, VIC, Australia
Website: http://www.nicolebando.com
Likes: 522
Reviews
to load big map
25.01.2022 If you are trying to hold all the balls in the air, reduce the pressure with these food prep tips: Quick ideas when there is not time to cook: - Baked beans or eggs on toast - Toasted cheese sandwich + chopped veg - BBQ chicken or canned kidney beans, premade salad & wraps, wholemeal pita + tomato sauce, lean ham & cheese... - When you cook, double batch. Try to cook a couple of meals in one kitchen session. - Be creative with minimal time/effort. E.g. serve leftover bolognaise sauce on toast with melted cheese or over a baked potato (pierce a potato all over, microwave for 10mins) or sweet potato wedges. - Canned and frozen veg are a great option - roast a tray of vegetables, add cooked pasta or rice & shredded BBQ chicken. - Aim for small changes. Eating takeaway too often? Try to reduce by 50% in the first instance. . . #mumlife #mummy #workingmum #workingmums #dinner #dinnertime #familyfood #familydinner #eattogether #family #nutritiontips #nutrition #healthyfood See more
25.01.2022 Screens have been unavoidable for our children due to remote schooling. Perhaps screen time outside of this has increased as a matter of coping for parents too. It has been a hard time so we shouldn't be hard on ourselves about this. Small changes make a big difference to helping your child's sleep, activity levels, growth and mental health. Can you try to? - Avoid screens at least an hour before bed and immediately after waking - Replace some screen time with active play: da...ncing, ball skills, park trip or a bike ride - Replace screen time with quiet activites such as reading or a boardgame, especially before bed - Remove devices from children's bedrooms - Discuss boundaries around screens with your family, such as limits to amount of time spent each day and when this will occur, e.g. 60 minutes at 4pm once other activities have been completed. What do you think would work for your family? Please comment below. . . #screentime #ipad #schoolkids #devices #iphone #primaryschool #remotelearning #screens #toomuchscreentime #mentalhealth #healthykids #healthysleep #sleep #childrenssleep #kidssleep #melbourne #growingkids #healthykids #melbournelockdown #lockdownlife #stayhome #stayhealthy #healthyhabits #schoolkids #melbournekids #melbournemums #melbournelife #isolife #quarantine #lockdown2.0 #screentime #victorianschools #victorianschoolkids #remotelearning See more
25.01.2022 I have fresh dinner inspiration for you...it's delicious. Cook double batch and freeze half. Cinnamon & cumin lamb with lentils, tomatoes, almonds & feta: 500g lamb mince... 400g canned lentils, drained Olive oil 1 red onion, finely diced 2 cloves garlic, finely sliced 3 roma tomatoes 1/2 cup water 1/2 teaspoon cinnamon 1 teaspoon cumin 2 tb tomato paste 2 tablespoon slivered almonds 50g feta cheese Lemon . . Method: 1. Heat 1tb of olive oil in a non-stick pan, add lamb mince and break apart with a wooden spoon. Brown on high for about 8 minutes. 2. Add the onion and garlic and cook about 5 minutes, until softened. 3. Add drained lentils and toast on high heat, about 5 minutes. 4. Add tomato paste & spices, toast 1 minute 5. Add water and sliced tomatoes. 6. Cook mixture, covered, for a further 5 minutes or until tomatoes soften. 7. Crumble over feta, the juice of a lemon and toasted slivered almonds. Serve with cooked brown rice and a simple green salad. . . #lamb #lockdown #dinnerideas #familydinner #plantbased #flexitarian #covid19 #stayhome #staysafe #melbournelife #staysafe #melbournemum #homeschool #schoolathome #quarantinelife #isolife #melbournelockdown #covid19 #healthymeal #health #balanceddiet #wholefoods #dinner #healthyfamily #healthykids See more
25.01.2022 Getting ready for a home visit. Baby scales, measuring tape, length measure, wipes, hand sanitiser, goggles, gloves and P2 mask. Ready to go...
25.01.2022 Happy Dads Day to all of you amazing fathers. May you have a special day in the sunshine with your lovely ones. Whilst this year we are not able to go out for brunch in Melbourne, why not try your hand at poached eggs at home? They are so good. Heres my tip: Bring a large pot of water to the boil, add a good splash of vinegar. Crack eggs, one at a time into rapidly boiling water, reduce heat immediately to a simmer, and cook for 3 mins. Remove eggs with a slotted spoon. A...dd salmon, a beautiful sourdough and cooked mushroom, avo, spinach or tomato for cafe standard brunch at home. #poachedeggs #brunch #eggsontoast #melbournelockdown #melbournelife #melbourne #melbournefood #fathersday #fathersday2020 #staysafe #stayhome #balancedeats #nutrition #fakeaway See more
24.01.2022 Feeling hungry between meals? This is normal. Have a balanced snack to increase your activity and energy levels, and avoid over eating at main meals. If you eat breakfast at 7 and feel hungry by 10, eat morning tea. The long break between lunch and dinner means that a snack at 3 or 4pm can help you manage your appetite in the evenings, as this can be a time when many people over eat. Here are some balanced combinations to try: Carrot & celery sticks with hummus Peanut butte...r & sliced banana on whole grain toast A boiled egg on whole grain toast with a spread of avocado Hard cheese & whole grain crackers A small serve of yoghurt and handful of berries and muesli #nicolebandoapd #healthy #recipes #isolation #plantbased #vegetarian #balancedmeal #instafood #snacks #morningtea #3pm #protein #dietitian #snackideas #foodie #nutrition #nutritious #eatwell #lockdown #quarantinelife #energy #hungry #covid19 #flexatarian #balance #health #eatforhealth #wellness #snacktime #yummy
24.01.2022 Spring is here! The warm sunshine and fresh breeze means lighter and brighter foods are in! What better way to start spring then to try a new and fresh salad; a great way to increase your veggies & even some fruit. Salads can easily incorporate grains (quinoa, rice, barley), dairy (cheese, yoghurt) and protein (egg, tuna, tofu, meat). Try this fresh spring salad recipe: Spring fresh salad Dressing:... 1 tbsp white wine vinegar 2 tsp honey Salt and pepper to taste 1 tbsp olive oil 2 tb mixed seeds (such as pumpkin and sunflower) Salad ingredients 1 head iceberg lettuce, chopped roughly 1 head of broccoli, chopped into florets 1/2 a red onion, sliced thinly Small handful of cherry tomatoes, sliced in half 1 fresh beetroot, diced finely Method: Make dressing by combining dressing ingredients. Combine salad ingredients in a bowl and toss with dressing. This salad can be switched up by adding different sorts of protein grilled chicken fillets, a can of tuna or grilled tofu! #nicolebandoapd #healthy #recipes #isolation #plantbased #vegetarian #balancedmeal #instafood #snacks #salads #3pm #protein #dietitian #lunchidea #foodie #nutrition #nutritious #eatwell #spring #veg #energy #hungry #fresh #flexatarian #balance #health #eatforhealth #wellness #lunchtime #yummy
24.01.2022 Did you know that it takes about 20 minutes for your brain to register that your tummy is full? There are many hormones associated with hunger and fullness, they are pretty clever but need some time to act. So, before you reach for seconds, or dessert, can you walk away and wait 20 minutes? You might find that you feel satisfied and can wait until the next meal or snack before eating again. This is a good thing to chat to children about too. Encourage them to listen to their bodies, move away from the table to another activity and if they are still hungry after this time, they may need slightly more. . . . #hungry #hangry #3pmhangries #snacks #snack #appetite #stayathome #isolation #iso #covid19 #quarantinelife #melbourne #lockdown #lockdown2020 #lockdownlife #dessert #snacktime #snacking #snackinghealthy #healthyfood
24.01.2022 These store-bought muesli choices are a good balance of wholegrains, fruit & nuts...this means a good hit of fibre, slow-release carbohydrates for energy & protein. Serve with fruit, yoghurt & milk of choice (calcium fortified if plant-based). . Sunsol 10+ range Heritage Mill Fruit & Nut Muesli Morning Sun Apricot & Almond Muesli... Carman's Fruit & Nut Muesli Gluten free: Freedom Foods Fruit & Seeds and Freedom Foods Ancient Grains Muesli . . #summerbreakfast #muesli #porridge #oats #bran #oatmeal #summertime #itshot #summerholidays #recipeinspiration #recipes #breakfast #breakfastideas #breakfasttime #cereal #fruit #greekyoghurt #yoghurt #chia #chiaseeds #peanutbutter #nuts #nutsandseeds #almonds @australianalmonds #freshfruit #growingkids #healthyfamilies #supermarket #cereals #whichcereal #whichmuesli See more
23.01.2022 Do you remember the post where I compared the carbohydrate content of this sushi (2 hand rolls) to the carbohydrate content of bread (4 slices of white bread)? ...The post was about normalising the carbohydrate content of bread, since there is such fear around bread and carbs, when there really is no reason for it. So are you swapping your sandwich for a pack of sushi because bread is ‘bad’ and ‘full of carbs’ or high in ‘carbs’? People have such a fear of the carbohydrate content of bread...yet they don’t realise how it compares to other foods that provide carbohydrates. I LOVE showing people bread is in fact OK. Especially when a sandwich (2 slices of preferably whole grain) with protein and salad is a filling option! Awareness with your food choices is key. Before before making swaps or cutting out foods because someone said X is bad. Gain an understanding around what you are consuming. Main point: don’t fear the carbohydrate content of bread! #caloriedeficit #healthyhabits #healthytips #carbsarelife #flexiblediet #nutritioncoach #caloriecontrol #allfoodsfit #macros #healthychoice #nutritionist #eatsmart #diettips #dietitian #calorie #healthyeatinghabits #nutrientdense #weightlossideas #lchf #balanceddiet #nutritiontips #justeatrealfood #balancednotclean #notadiet #factsnotfear #weightlosstips #nutritionfacts #YoPRO #FuelYourJourney #TeamYoPRO
23.01.2022 Oven roasted tomato pasta with bocconcini, olives & basil. Pasta is a great food containing fibre, B vitamins & slow release carbohydrates, however many people avoid it fearing weight gain. It’s all about portion awareness (about 1 cup cooked) & what you eat with it. Aim for lots of colour, vegetables, a small amount of protein & some heart healthy fats. Ingredients 8 Roma or truss tomatoes... 3 tb olive oil 2 tb balsamic vinegar 1 tb chopped thyme or rosemary 300g pasta 100g baby bocconcini 1/4 cup torn kalamata olives 1/2 bunch basil, leaves torn 2 cloves garlic, thinly sliced Juice and rind of 1 lemon 1 teaspoon chilli flakes Salt, pepper Greens such as beans and asparagus to serve. Method: 1. Preheat oven to 130 degrees C. 2. Quarter tomatoes and place cut side down on lined tray. Drizzle with the vinegar & 2tb of olive oil, chopped thyme/rosemary & season. Roast for 90mins. 3. Cook pasta just before the tomatoes are ready. Heat a pan, add the rest of the olive oil, garlic, chilli & lemon rind. Add the drained pasta and toss through. Squeeze over lemon juice. 4. Divide pasta into 4 bowls, add roasted tomatoes, bocconcini, olives & basil, season & serve with steamed greens or a simple side salad. . . #evoo #olive #oliveoil #mediterraneandiet #mediterranean #mediterraneanfood #roastedveggies #freshfood #dinnerideas #dinnertime #dinnerisserved #familydinner #familydinnerideas #sundaynight #melbourne
23.01.2022 Watch my interview with Dr Kristy Anne Adnams, Clinical Psychologist at KnowingMum to learn about all things nutrition, body image and self-care after having a baby.
22.01.2022 Just dont do it. Dont diet. Its not the healthy way forward. Lockdown has been really hard for weight management for lots of us, but there is a better way to lose weight. The rollercoaster and constant cycle of loss & regain creates a new set point for the body and this is how dieting often leads to greater weight gains in the long term. The body goes into a starvation mode during a diet, which reduces metabolism (or energy budget). The feasting that occurs after a re...strictive diet often causes a large regain. In the weight loss process, muscle is often lost and this also reduces the energy budget further. So many adults go through this merry-go-round and It. Has. To. Stop. Wouldnt it be cool to learn how to eat to fuel your body with the right balance of food, to stop fearing hunger and learn how to manage it? To eat everything and learn reduce the amount of time and energy you spend thinking about food? It can be done, with the right information and support. Curious? . . . #dietitian #eatwell #eatforhealth #nodiets #dietculture #diet #nomoredieting #dieting #melbourne #lockdown #weight #bodyimage #weightloss #stopdieting #healthyeating #balancedeats #nutritioneducation #balancedmeals #nutritionist #nutritionexpert #staysafe #stayhome #covid #melbournelife #intermittentfasting #paleo #instafood #instagood #keto See more
22.01.2022 This tray baked fried rice is now going to be on high rotation in my house. Quick, easy and balanced. See the recipe, here: https://www.abc.net.au//vegetarian-baked-fried-ri/12617262
22.01.2022 It happens. This time of year, there is a lot of yum around. So, be kind to yourself and move on. Reflect on the experience as a way to change your future choices. Did you restrict yourself in the lead up to the event? Next time, don't - eat normally beforehand. Did you fill up on empty snacks - like chips and dip? Maybe skip those in the future and focus on the main event. Did you go past comfortable fullness? Tune in and listen when your body is satisfied. If you are thinki...ng, 'It's all or nothing so I might as well keep eating whatever I want'; stop. One overindulgent meal or day doesn't make a big difference, however continuing to make less than healthy decisions will impact your health goals. Reset. Start your next day with a fresh start & balanced meals. Move in a way that makes you feel good. I'm not saying this is easy stuff, but with learning & practice it is possible to develop a great relationship with food & your body. . . . . #christmasparty #partyseason #melbournelife #parties #officeparty #workparty #christmastime #healthyeating #nodieting #nondiet #dontdiet #balanceddiet #balancedeats #healthybodies #healthyeating #healthybody #bodyimage #listentoyourbody #christmas #christmas2020 #party #food #partyfood #nicolebandoapd @nestclinic See more
22.01.2022 -Take action: it may be time to change family eating & lifestyle habits. Offer balanced meals and snacks based on the core food groups. Avoid having too many treat foods in the home. Be active together. Change as a family creates a positive environment for learning and avoids focus on an individual, which can create pressure, anxiety and fuel risk of disordered eating and negative body image. -Talk about body image concerns: what we can do and the sort of people we are is mor...e important than looks or weight. This is a great podcast: https://www.abc.net.au//teaching-your-kids-body-p/12625036 - Avoid making negative comments about your body or your child's body. As an adult, avoid crash diets as this role models unhealthy eating behaviours. Say positive things about your own body. - Avoid blaming or shaming the child for their food choices or preferences. Remember that young children will eat what is on offer in their immediate environment and parents can change this. - Talk about feelings of hunger and fullness. Children are excellent at reading their own cues. Remember it can take 20 minutes after eating for the hormones (chemical messengers) to send a message to the brain that the stomach is full. Encourage everyone in the family to recognise these signals, this can help to avoid 2nd portions when they may not be needed. - Depending on the child's age - use phrases such as: 'eating fresh and colourful foods help us to grow strong & concentrate at school' or talk about what they love. If your child loves soccer, then 'eating 'grow' foods like meat, chicken and eggs makes our muscles strong to kick the ball' and 'go-go foods like bananas and Weet-bix give us the energy to play soccer or swing on the monkey bars.' - Primary school aged children: don't talk about weight, take action that involves changing the family habits - Make changes gradually, growth occurs over time and small changes make a big difference - Work with a paediatrician and paediatric dietitian for expert guidance. A note about older children who may be feeling conscious about their bodies. Talk openly, answer their questions and understand why and how they are feeling this way. Seek advice if you are concerned. Focus on health and growth, rather than 'weight'. If children are overweight, it is recommended they maintain their weight, whilst their height catches up. - Avoid demonising foods. Treat foods have their place and should be enjoyed in small portions, occasionally. NEST
22.01.2022 No. Let's call it. Both are lollies. Marketing genius at work attempting to hoodwink well-meaning parents by placing these new Nice & Natural fruit frogs in the muesli bar aisle & (health halo), when they really should be with the confectionary. It's easy to be fooled into thinking these are a valuable source of vitamins and minerals, however they are as far from fruit as you could possibly get. When compared to lolly snakes, they give exactly the same amount of calories and ...a huge amount of sugar (although slightly less). It makes no difference it is from fruit juice; sugar=sugar. These frogs will get stuck in kid's teeth and should be treated as lollies: that is, best avoided, or eaten very occasionally. . . . #dentalhealth #lollies #kidssnacks #healthykids #balanceddiet #kidshealth #eatwell #schoolkids #fruit #wholefruit #fruitisbest #snack #schooltime #lunchbox #lunchtime #snacktime #hungry #hangry #3pmhangries #melbournelockdown2.0 #healthysnack #healthysnacks #confectionary #nutritionknowledge #foodlabels #supermarketdetective See more
21.01.2022 A diet rich in wholegrains is higher in fibre and associated with better weight management and reduced risk of conditions such as bowel cancer, diabetes & heart disease. Wholegrains have a low glycaemic index (GI), which means that energy is released slowly into the blood stream as the body has to work hard to digest the grain. Low GI foods sustain energy, concentration and control appetite. Multigrain bread is white bread with added seeds. To make white bread, the germ & hus...k are removed from the wheat grain, which is processed to create a fine flour. This strips away many of the grain's nutrients, including fibre, iron & magnesium. It is a better choice than plain white bread and has a slightly lower glycaemic index, e.g. Helga's multigrain. Wholegrain bread is made from wholemeal flour, and has added seeds. Wholemeal flour is made from the grinding of wholegrains to create a brown flour. When combined with seeds, a wholegrain bread is rich in fibre, B vitamins, carbohydrates and protein. It has a low glycaemic index food e.g. Helga's wholemeal grain or Burgen wholemeal with seeds. Bottom line? Multigrain is a better choice than white. Wholegrain is the best choice. . . . #wholemeal #wholegrain #bread #whichbread #sandwich #sourdough #eatbread #lowgi #lowglycaemicindex #carbs #eatthecarbs #eatbread #whitebread #multigrainbread #grains #seeds #burgenbread #microbiome #guthealth #nutritioninformation #nutritionknowledge #supermarketbreads #supermarket #toast NEST
21.01.2022 After school snack sorted. Given children are not resuming after school activities as yet, how about preparing a banana smoothie to combat the hungry angries at 330? Try (per serve): 1/2 cup milk, 1/2 banana, 1 tb yoghurt, squeeze of honey & blend. . . #snacks #snacktime #snackideas #snacking #afterschoolsnack #afterschool #schooltime #melbourne #melbournelockdown
21.01.2022 Nourish...pok...salad...bowl 10 mins to prepare. So much yum. And a way to do balanced. Corn kernels, sliced mushroom, mixed leaves, quinoa, canned edamame, roasted sweet potato, topped with some pickled vegetables (sauerkraut) & an egg. .... . #nourish #nourishbowl #nourishbowls #salad #saladsofinstagram #saladbowl #pok #pokebowl #buddahbowl #vegan #vegetarian #pickledveggies #stayhome #stayhealthy See more
21.01.2022 Lunch sorted. . . #toastie #toast #toasties #toastedsandwich #toastedcheese #cheesetoast #cheesetoastie #sauerkraut #fermentedfoods #guthealth #microbiome #sandwich #sandwichesofinstagram #toastedsandwich #cheese #toastedcheesesandwich #lunch #lunchtime #lunchideas #melbournelockdown #lockdown #isolation
21.01.2022 Would you like an idea for dinner tonight? Try salmon wrapped in foil with lemon, chilli, soy & sesame seeds & cooked on the BBQ for about 7 mins. Served with soba noodles and stir fried greens. . . #salmon #salmonddinner #salmonrecipe #stirfry #stirfryveggies #familydinner #mediterranean #flexitarian #plantbaseddiet #plantbased #plantsofinstagram #plantbasedfood #pescatarian #melbourne #melbournefoodie
20.01.2022 Tell me your and Ill tell you mine. My favourites are... Simple & Jerusalem (Yotam Ottolenghi), Veg (Jamie Oliver) & Apples for Jam (Tessa Kiros). There are more, but these are the main ones I hit up for inspiration. Please share your favourites... .... . #recipes #cookbook #ottolenghi #ottolenghisimple #jamieoliver #jamieoliverveg @ottolenghi @jamieoliver #tessakiros #applesforjam #applesforjamtessakiros #recipebook #nicolebandoapd . . . See more
19.01.2022 How do you eat intuitively? I encourage you to listen to what your body saying, am I hungry, am I full? Many of us have become unaccustomed to listening to our bodys very clever signals, so this is the first step; tune in. This takes practice and my patients find, that when listening, their bodies are telling them a lot. Education about nutrition and portion awareness go hand-in-hand with intuitive eating, I dont believe you can do one without the other. Knowing what & how... to eat is the combination to help you towards your best health. Try these steps... Ask, am I hungry? Take pause and think. If hungry, proceed and choose an appropriate meal or snack. If not sure, you are likely not hungry. If not, then why are you reaching for food? Consider, is it boredom, habit, staying at home, or another reason? Can you go for a walk or read a book instead? Where possible, prepare food that excites you. Think vibrant, colourful food & eat slowly. Smell, feel and taste the food and slow down the process. This is mindful eating. Consider enjoying food as you would another relaxing ritual. Stop when you feel comfortably full. If you arent sure, wait 20-30 minutes to help you decide. If still hungry, eat a little more. Try to avoid pushing past comfort levels into over full territory. Be gentle to yourself. Reminders such as - there will be other opportunities to eat this, I am listening to my body, can help. When it is meal time, ask yourself - What do I feel like? Here is where knowing some great options can help work this through. Do I feel like eggs on toast or a bowl of warming oats, or delicious soup? Practice. Like anything else worth doing, this takes time and patience. If you have tried this and feel it isnt working, you may need some help navigating the often confusing territory of nutrition misinformation with an Accredited Practising Dietitian. #intuitiveeating #healthyeating #amihungry #intuitiveguidance #nutritionist #cleverbodies #healthybodies #health #nutritioneducation #food #foodie #selfcare #selfkindness #isolation #isolife #dietitian #quarantine #intuition #healthatanysize #iso
19.01.2022 And another inspiring, real & easy lunch idea, bought to you by a lovely patient, thank you. Keep routine going at this hectic time, you will feel better for it. Chopped fresh veg, tuna. Add some bread or rice & a simple olive oil & lemon dressing to complete the balance and it’s great to go. . . #salad #lunchtogo #lunchidea #lunchideas #lunchideasforwork #veglife #plantbased #plantbaseddiet #tunasalad #tuna #salad #saladsofinstagram #salads #lunchrecipes #lunch #lunchtime #lunchideas #lunchbox
19.01.2022 Easy lunch idea for your week: Store bought falafel (e.g. @oasis_au, @syndiannaturalfoods @colessupermarkets), packet kaleslaw, canned bean mix, beetroot slices & wholegrain toast or pita, with hummus. . . #falafel #falafelbowl .... #leftoversforlunch #leftovers #lunch #lunchtime #lunchideas #lunchbox #lunchbreak #lunchboxlove #vegetarian #flexitarian #plantsofinstagram #plants #plantbased #plantbaseddiet #plantbasedfood #foodstagram #food #feedme #foodiesofinstagram #foodie #nutritiontips #nutritionfacts #nutritionmatters #nutritionist #nutritionscience #salad #saladsofinstagram #saladbowl See more
18.01.2022 Home school...here we go . . .
18.01.2022 Here are some suggestions for healthier takeaway options to help you make some simple switches. Takeaway can be part of a balanced diet once per week. -Pho noodle soup clear chicken broth with rice noodles & chicken breast or lean beef. Request extra veg and half the noodles as portions are often huge. -Grilled fish with salad and brown rice -For the occasional burger try Grilld as an alternative they have a great salad range and use lower carbohydrate buns and have man...y options (grilled chicken patties, mushroom patties) -Spud bar a great option for vegetarians roasted/baked potatoes with vegetable toppings. Go slow on the extra cheese, sour cream, avocado. -Healthy bowls are also available on uber eats usually able to choose a protein + carbohydrate (e.g. sweet potato, brown rice), salads + toppings like kimchi, ginger, avocado. Be aware of large portions sizes and ask for dressing on the side. Sashimi and edamame - great hit of protein, omega 3s, fibre and slow release carbohydrates. Sushi isnt the greatest health choice. If choosing, opt for brown rice with tuna/salmon and avocado. #sushi #sashimi #takeaway #ubereats #healthytakeaway #lockdown #isolife #isololation #stage4 #melbournelockdown #melbournelife #melbourneeats #melbournetakeaway #uber #dietitian #nutritionist #plantbased #eatwell #eathealthy #balancedeats #nutrition #wholefoods #eatwholefoods #balanceddiet #covid19 #stayathome #stayhome #covid #quarantinelife
18.01.2022 Meat free Monday dinner: Lemony, garlic zucchini & chickpeas with olives. Ingredients:... 2 x 400g canned chickpeas, drained 2 tb olive oil 1 small red onion, chopped 2 cloves garlic, thinly sliced 1 large lemon & its rind 4 small zucchini 1/4 cup kalamata olives, chopped Chopped coriander To serve: Cooked brown rice or wholegrain wraps Spinach leaves Tzatziki & fetta Method: Heat the olive oil in a pan, add drained chickpeas and brown, shaking the pan occasionally to move the chickpeas around. Add the garlic, onion & lemon rind, reduce heat, stir and cook to soften, about 4-6 minutes. Add zucchini and return heat to high, browning the zucchini. Once softened, juice over the lemon, season with salt and pepper & scatter the olives & coriander. Serve with brown rice, or in a wrap, with tzatziki, spinach leaves and feta cheese. Aim to include legumes such as chickpeas twice a week as a meat substitute. . . . #meatfreemonday #meatfree #plantbased #plantpower #legumes #vegetarian #veglife #veg #flexitarian #planetaryhealth #meatlessmonday #familydinner #dinneridea #dinnerrecipe #recipe #garlic #lemon #olives #delicious #dinnertime #meditteranean #vegetariandiet #nomeat #brownrice #balancedeats #balanceddiet
18.01.2022 Plant-based: Doesn't mean becoming vegan or vegetarian. What it means: A diet based on plant foods: nuts, legumes, fruit, vegetables, whole grains Keep some meat on your plate, reduce total to 300g/week. ... Include some dairy, eggs. Include fish a couple of times a week. Include good fats Reduce added sugars. This flexitarian approach reduces individual health risks, improves cardiovascular health and is sustainable for our planet. . . . #vegan #vegetarian #plantbased #plantbaseddiet #plantbasedfood #veg #veglife #planetaryhealth #flexitarian #planetaryhealthdiet #dietitian #wholegrains #fruit #vegetables #fruitandveg See more
18.01.2022 Just don't do it. Don't diet. It's not the healthy way forward. Lockdown has been really hard for weight management for lots of us, but there is a better way to lose weight. The rollercoaster and constant cycle of loss & regain creates a new ‘set point’ for the body and this is how dieting often leads to greater weight gains in the long term. The body goes into a 'starvation' mode during a diet, which reduces metabolism (or energy budget). The feasting that occurs after a re...strictive diet often causes a large regain. In the weight loss process, muscle is often lost and this also reduces the energy budget further. So many adults go through this merry-go-round and It. Has. To. Stop. Wouldn't it be cool to learn how to eat to fuel your body with the right balance of food, to stop fearing hunger and learn how to manage it? To eat everything and learn reduce the amount of time and energy you spend thinking about food? It can be done, with the right information and support. Curious? . . . #dietitian #eatwell #eatforhealth #nodiets #dietculture #diet #nomoredieting #dieting #melbourne #lockdown #weight #bodyimage #weightloss #stopdieting #healthyeating #balancedeats #nutritioneducation #balancedmeals #nutritionist #nutritionexpert #staysafe #stayhome #covid #melbournelife #intermittentfasting #paleo #instafood #instagood #keto See more
17.01.2022 Over cooking? Many people fall to unhealthy habits when motivation leaves the building, however with a few ideas, it is possible to continue to create healthy & simple meals. Motivation is a finite resource and best not relied on. Here's how to get through: - Give yourself a break: take a night off cooking. Keep dinner simple with a toasted sandwich (tuna, cheese, spinach or ham, tomato, cheese) or breakfast for dinner (cereal, fruit & yoghurt, baked beans on toast). Simple, ...healthy & ticking a couple of food groups is far better than takeaway. - Plan for easy, try these ideas: 1. Hardboiled eggs, wholegrain wraps, salad & avocado slices 2. BBQ chicken, microwave jacket potatoes, steamed broccoli & asparagus with sriracha sauce. 3. Premade falafel, wholemeal pita pockets, mixed leaves, tomato, cucumber & tzatziki or hummus 4. Premade vegetarian burger with microwave rice & roasted veg. - Remember the why: healthy habits help us with mood, work, concentration & energy levels. - Seek new inspiration: a fresh idea or recipe, such as this: https://www.nicolebando.com//sumac-beef-lentils-with-pine- See more
17.01.2022 What to do with leftover bolognaise...pop it on a wrap, add cheese and grill. Serve with a salad. . . #leftovers #leftoversforlunch #pizza #homemade #homemadefood #homemadepizza #family #familymeals #familyfood #mumlife #schoolkids #healthyfood #healthykidsfood #healthyeating #homecooking #homecooked #homemade
17.01.2022 Hunger is a powerful biological force, which many of us fear, as we dont quite know how to best manage it. The type of food you eat, timing and balance of your meals & snacks can help you to manage hunger and fullness signals (hormones), or leave you feeling unsatisfied and hungry all the time. An imbalance of carbohydrate and protein, too much refined carbohydrate, or skipping meals can all contribute to challenging appetite regulation. Here are my tips to help your body to... work at its best: - Eat a meal every few hours, dont skip or have very long breaks between meals - Include snacks if you need them. If you eat breakfast at 7 and feel hungry at 10, eat morning tea. - The long break between lunch and dinner means that a snack at 3 or 4pm can help you manage your appetite in the evenings. - Balance your meals: 1/4 plate slow release carbohydrates, 1/4 plate lean protein and 1/2 plate vegetables or some fruit, with a small amount of added fats. Here is an example for an average adult with moderate activity levels: -Breakfast: oats with fruit, milk & chia seeds, Morning tea: a small latte, Lunch: 2 pieces wholegrain bread, small can of tuna, salad and a spread of avocado & an apple, Afternoon tea: yoghurt, Dinner: Palm sized piece of meat, 1 medium jacket potato and salad with olive oil dressing. - Limit refined carbohydrates such as white bread, sugary cereals, juice, chocolate and lollies. They quickly increase your energy levels, and then send them crashing, leaving you looking for more. - Listen to your body. Wait 20-30 minutes after a meal to decide if you still feel hungry Seek help with a professional: an Accredited Practising Dietitian can tailor a plan based on your unique needs. If you are doing a large amount of intensive exercise or are very sedentary, your needs will be different to this. . #dietitian #hangry #hungry #stayhome #healthyathome #stayathome #covid_19 #covid19 #covid #lockdown #melbournemums #melbournelife #familyfood #nutrition #nicolebandoapd #snacks #snacktime #balancedmeals #eatforhealth #stayhealthy #healthy #wholefoods #mealplan #isolife #isolation #quarantine #quarantinelife #lockdown See more
17.01.2022 It’s a sign of the times when Miss 8 decides to hold a snail race It’s a sign of the times when Miss 8 decides to hold a snail race
15.01.2022 The incredible female body adapts to absorb more nutrients from food than usual during pregnancy, to undertake the incredible feat of growing new life. Your blood volume grows to accommodate babys building circulation and your iron requirements rise from 18mg to 27mg per day. Include frequent serves of iron-rich foods such as lean red meat, eggs and nuts daily to avoid iron deficiency. #pregnancy #pregnancynutrition #womenshealth #womenshealthweek NEST #dietitian #newmum #mumtobe #pregnancyfood #food #melbournemumtobe #newmummelbourne
15.01.2022 I tried this roasted ratatouille tray bake, a recipe from one of my lovely patients. So easy, quick & just delicious. 4-5 zucchini 1 eggplant 2 fresh tomatoes 1 eggplant... 400g diced tomatoes Red onion 2 cloves garlic Olive oil Fresh herbs such as thyme, basil . . Preheat oven to 160 degrees. Place all roughly chopped veg, (cut to a similar size), canned tomatoes, thyme if using, into a baking dish. Drizzle with olive oil & mix through. Season and slow roast for 45-60mins, until soft & bubbling. Scatter with basil, if using. Serve with cooked chicken & steamed sweet potato. . . #ratatouille #mediterranean #meditteraneanfood #mediterraneandiet #tomatoes #dinner #recipe #dinnertime #mealprep #mealtime #dinnerideas #familytime #familyfood See more
15.01.2022 Its a sign of the times when Miss 8 decides to hold a snail race Its a sign of the times when Miss 8 decides to hold a snail race
15.01.2022 I couldnt decide, so... 1 piece of toast has avocado, tomato & basil. 1 piece has hummus with butter beans lightly toasted in the pan with chilli, salt & pepper. Your next lunch, sorted. .... . #lunch #lunchtime #lunchideas #plantbased #nourishbowl #wholefood #plantbasedwholefood #instafood #foodblog #foodie #isolife #soup #sandwich @australianeggs #eggsontoast #tuna #tunasalad #vegetarian #vegan #hungry #nutritionist #iso #stayhome #healthyeats #stayhealthy #familyfood @australianavocados #avocado #avocadotoast #avocado
15.01.2022 After school snack suggestion: wholegrain bread, avo, nuts, veg & salsa. Parents are often searching for new snack ideas. Tips: - treat snacks as mini meals - base them on the core food groups - if processed, high sugar foods are on rotation, why not swap for healthier options a few days of the week?... - offer some slow release carbohydrates (e.g seeded bread) with good fats (avo, hummus) or protein (nuts, egg, cheese, meat). - packaged foods can be helpful: think yoghurts, popcorn, occasional muesli bars, boxes of mixed nuts & dried fruit, cheese & crackers. . . #snack #snacktime #children #healthykids #healthysnacks #afterschool #afterschoolactivities #schoolkids #foodforlife See more
14.01.2022 If you've started exercising, that's awesome, keep it up. Weight gain or no change can occur for a few reasons: 1. You may not be eating enough throughout the day, leading to snacking and larger portions later on. 2. Maybe you haven't modified your diet to help towards weight loss. Unfortunately, you can't out run a bad diet. 2. It's easy to over compensate or reward yourself for exercise with food. ... If you are including 30-60mins of light to moderate activity each day, there is no need to increase calories. If you have introduced greater intensity activity, it may be about eating smarter (timing, balance), rather than more. 3. Your fitness tracker may be overestimating your calorie burn. Use hunger and fullness as your guide over calorie tracking and fitness devices. . . #nodiet #exercise #dontdiet #nosuchthingascleaneating #balancedeats #balancedfoods #dietitian #physicalactivity #weightloss #running #exercises # See more
14.01.2022 Staying on the lunch theme as many people struggle with what to eat. Boiled eggs reinvented: team with pickled cabbage & cucumbers, chopped fresh veg, tzatziki & wholemeal pita or a cup of microwave brown rice. Need a more convenient option? Place ingredients into a wrap or pita pocket and enjoy the tasty goodness. . . #eggs #boiledeggs #pita #pitabread #middleeasternfood #pickledveggies #pickledvegetables #saladsofinstagram #saladbowl #lunch #lunchideas #lunchtime
14.01.2022 Lunch today was a bit of a lucky dip, as not much was left in the fridge & I couldn’t face the shops. However, leftover pasta, chickpeas, & the few veg that were in the drawer, together with pickled radish & canned beetroot created a weird but excellent combination. Dressed with olive oil, soy & apple cider vinegar. Other options for leftover bits & pieces: pile on a pizza base, scatter with cheese & cook, or soften the veg in a pan, add eggs to create a frittata. Thanks to ...my colleagues @nestfamilyclinic for the great leftover lunch suggestions. Can you get creative with your odds & ends? . . #leftoversforlunch #leftovers #lunch #lunchtime #lunchideas #lunchbox #lunchbreak #lunchboxlove #vegetarian #flexitarian #plantsofinstagram #plants #plantbased #plantbaseddiet #plantbasedfood #foodstagram #food #feedme #foodiesofinstagram #foodie #nutritiontips #nutritionfacts #nutritionmatters #nutritionist #nutritionscience See more
14.01.2022 Spotted in the veggie patch, this is just so exciting!! . . #veggiegarden #veggiepatch #veggie #zucchini #veggiegardening #homegrownveggies #homegrownfood #gardening #freshproduce #seasonalproduce
14.01.2022 Cheese, tuna and pesto toastie. No more words are necessary. . . #lunch #toastedsandwich #toastie #toastedcheese #cheesetoast #cheesetoastie #mushrooms #meltedcheese #lunch #lunchideas #bringbackthesandwich #tuna #tunatoast #tunamelt #tunameltsmyheart
14.01.2022 Thank you to a gorgeous patient who inspired me with her quick & healthy mid-week meal. Keep routine going as we climb towards the end of 2020, with cooked brown rice, stir fried veg & scrambled egg. This is going on the menu in my house this week. Can you share your quick ideas too? . . #healthydinner #quickdinner #quickmeal #easyrecipe @australianeggs #brownrice #brownricebowl #plantbased #plantbaseddiet #vegetarian #vegetarianrecipes #familyfood #stirfry #stirfryveggies #t...hanksforsharing #melbournefoodie #healthyfood #healthykidsfood . . See more
14.01.2022 At the start of lockdown 1.0, we came up with our own home school rules & logo. I happily pack this away & send my heart out to all children & parents as we return to school in Victoria. Be well and safe all xo . . #schoolkids #melbournelife #remotelearning #remotelearning2020 #victorianschool #melbourneschool
14.01.2022 If you are feeling insatiably hungry in the afternoon, a few things might be happening: 1. You aren't eating enough earlier in the day. If you are skimping on breakfast and lunch in an effort to lose weight, it may be backfiring, by driving hunger in the afternoon & evening. Hunger is a biological force and cannot be ignored, instead it needs to be honoured. Eating balanced meals (& snacks if needed) help to regulate those hunger hormones & allow weight loss, if that's your g...oal. 2. You may be eating a lot of carbohydrate and not enough protein at breakfast and lunch. To top it off, if it's (refined), such as sugary cereal, white or wholemeal bread, the energy is released and utilised by the body quickly, driving hunger as your body is doing its best to regulate blood sugar levels that are spiking and diving. Try meals that incorporate wholegrains & protein, e.g. seeded bread with eggs or baked beans and avo, or a bowl of oats with milk, yoghurt & berries. If you'd like some clarity and advice that will remove confusion and deliver the science in a practical manner that suits your lifestyle, please reach out. . . #nodiet #balancedeats #balanceddiet #balancedmeal #dietitian #nutritionscience #eatwell #instafood #dontdiet #protein #carb #allfoodsfit #healthylife #healthybody #health #nutritionist #science #evidencebased
13.01.2022 Shakshuka for 2: Brown a chopped onion & crushed garlic in olive oil, add 1/2 teaspoon each paprika & cumin. Add a drained can of beans (e.g. kidney beans) & 400g diced tomatoes. Make 4 small wells in the mixture, crack an egg into each. Cover pan, reduce to a simmer and cook until eggs are set. Serve with fetta, coriander & grainy toast. (Can add sliced prosciutto if you like). . . #eggsontoast #shakshuka #shakshukatime #eggs #breaskfast #lunch #dinner #recipes #eatwell #eathealthy #balancedeats #balanceddiet #plantbased
13.01.2022 Vibrant crumbed fish burgers with pickled red cabbage & a citrus & green salad. Ingredients 4 firm fish fillets 1 egg, scrambled 1/2 cup flour... 1/2 cup wholegrain breadcrumbs Olive oil spray 4 wholegrain rolls Pickled cabbage, store bought Yoghurt or Labne to serve Salad: 1 orange 4 handfuls green salad leaves 1 cucumber, sliced Balsamic vinegar Olive oil . . 1. Preheat oven to 180 degrees 2. Dip fillets in flour, then egg, then breadcrumbs. 3. Place on lined tray and spray with olive oil. Bake 20 mins or until golden brown. 4. Toast rolls, top each with a fish fillet, cabbage, some green leaves & a dollop of yoghurt or labne. 5. Mix rest of salad leaves, orange slices & cucumber, add balsamic & olive oil and serve. . . . #pickledveggies #fermentedfoods #probiotics #guthealth #microbiome #dinner #dinnerideas #familydinner #quickrecipe #recipes #recipeoftheday #fishburger #fishtacos #salad #saladsofinstagram #plantbased #whatsfordinner #nutrition #easyrecipes #easydinner
13.01.2022 Does this sound familiar? A good/bad mentality is destructive to healthy eating habits. It suggests an association between what you eat and what sort of person you may be. How does that make sense? It doesnt. This is a common theme I hear from my patients and we often need to explore the reasons behind these feelings to then break the cycle. Nutrition education and counselling empowers individuals to develop a long-term and sustainable relationship with food. How good does that sound?
13.01.2022 Are you running out of snack ideas for your long summer days at the beach? Pack an esky with ice-blocks to keep food tasty & fresh. Why don't you try... Popcorn Hummus & crackers Cheese cubes... Vegie sticks with nut butter or individual hummus or tzatziki packs Frozen grapes Watermelon slices Fruit skewers Trail mix Roasted nuts . . #beach #healthysnacks #popcorn #beachsnacks #familyfood #family #summerdays #summertime #holidays #summerholidays #snacks #hungry #watermelon #fruit #cheeseandcrackers #cheese #crackers #frozenfruit #nutrition #nutritionist #growingkids #growingfamilies #family @nestclinic #growingkids See more
12.01.2022 The combination of remote learning and lockdown might mean that many children are not as active as they were previously. The guidelines for school aged children are 60 minutes of moderate to vigorous activity every day, with encouragement for more activity of up to several hours per day, to promote sleep, healthy growth, mental health, concentration, academic performance & bone health. Can you increase your family's physical activity during the school holidays? Here are some ...ideas... - Reduce screen time outside of remote schooling - Have a family step challenge: the winner gets to choose the prize (e.g. a family activity) - Park play - playgrounds have reopened in Melbourne Bike, scooter, roller blade - Active play: dancing, ball skills - Movement breaks to avoid long periods of sitting. . . #bikeride #activity #healthykids #physicalactivity #kidssport #kidsplay #activekids #growingkids #healthykids #melbournelockdown #lockdownlife #stayhome #stayhealthy #healthyhabits #schoolkids #melbournekids #melbournemums #melbournelife #isolife #quarantine #lockdown2.0 #screentime #victorianschools #victorianschoolkids #remotelearning #schoolholidays #melbournespring See more
12.01.2022 Out of lockdown and straight into party season, keep the balance and: - Continue to eat regular, balanced meals before going out, and after. - Don't restrict or go out starving, it leads to overeating. - If you're aiming to lose weight, maintenance might be a more realistic goal over the next couple of weeks. - Alcohol: avoid high sugar soft drink mixers and go for diet options. Try to alternate alcohol with water and drink less overall.... - Nibbles. Take a plate and try to avoid standing near the food & grazing. This helps to avoid overeating. - Consider what you really feel like eating and eat those things. Don't eat the other food because it's there. It will be there again another time. - be kind to yourself. If you do overeat, get back to your routine of regular meals and exercise the next day. . . . #christmasparty #partyseason #parties #christmas #christmastime #workparty #workchristmasparty #nibbles #platters #grazingplate #alcohol #healthgoals #weightmaintenance #healthyeating #healthyhabits #balancedeats #dontrestrict #nodiets #dontdiet See more
12.01.2022 Happy Dad's Day to all of you amazing fathers. May you have a special day in the sunshine with your lovely ones. Whilst this year we are not able to go out for brunch in Melbourne, why not try your hand at poached eggs at home? They are so good. Here's my tip: Bring a large pot of water to the boil, add a good splash of vinegar. Crack eggs, one at a time into rapidly boiling water, reduce heat immediately to a simmer, and cook for 3 mins. Remove eggs with a slotted spoon. A...dd salmon, a beautiful sourdough and cooked mushroom, avo, spinach or tomato for cafe standard brunch at home. #poachedeggs #brunch #eggsontoast #melbournelockdown #melbournelife #melbourne #melbournefood #fathersday #fathersday2020 #staysafe #stayhome #balancedeats #nutrition #fakeaway See more
12.01.2022 The trusty salad sandwich is still such a balanced & delicious lunch option. This one has hummus, grated carrot, lettuce mix & snow peas on rye. Seasoned with paprika, salt & pepper. . . #sandwich #saladsandwich #bringbackthesandwich #lunchidea #officelunch #officelunchbox #schoollunch #lunch #lunchtime #lunchideas #lunchbox
11.01.2022 Better than shepherd’s pie with butter beans & roasted potato & sweet potato. I made a double batch and will freeze half of this. Ingredients: 500g lean beef mince 1 red onion, finely diced 2 cloves garlic, diced... 1 handful button mushrooms, sliced finely 2 carrots, diced 400g butter beans, drained 2 tb tomato paste 400g diced tomatoes 200mls water 1 tb Worcestershire sauce 2 tb corn starch or flour 2 potatoes and 1 sweet potato, skin on, sliced into thin discs 1/2 cup grated cheese Method: 1. Heat oven to 180 degrees. Place sliced potato and sweet potato in a bowl and drizzle with olive oil. Turn to coat. 2. Heat a pan and add a splash of olive oil. Brown mince on high heat, in batches. Cook until golden brown. 3. Add onion & garlic and cook until soft. 4. Add butter beans, stir around pan with meat mix until golden brown, around 5 minutes. 5. Stir through tomato paste, cook 1 min, then the Worcestershire sauce. 6. Add vegetables, stir through until they start to sweat. 7. Add tomatoes, water and bring to a simmer for 10mins. 8. Add cornflour and stir for 2 mins, until mixture thickens. 9. Divide mixture into baking dishes, top with a layer of potatoes and bake, about 30mins. Remove from the oven, scatter cheese over the top, return to the oven for 5-10mins until golden brown and bubbling . . . #shepherdspie #sweetpotato @australiansweetpotato @australianmushrooms #dinnerideas #healthyfamily #melbournelife #healthydinner #1000wayswithmince #mincemeat #balancedeats #instafood #mumlife #melbournelife #lockdown #lockdowndinner
11.01.2022 Let's address the pressure that many women feel to return to their pre-baby weight. This comes from social media, TV, society and often, internally and by comparison to unrealistic expectations, often projected by celebrities or influencers. Consider the miracle your body has performed and how it has changed to create and continue to nourish that life. Our shapes do change because of this and I see that as an evolution. It can take some time to accept this new shape and it do...es continue to change during that postpartum period and thereafter. We can do our best to look after it. I encourage women to fuel and nourish themselves. This includes a small treat when you feel like it, eating food which makes you feel good. It could be a wonderful opportunity to develop a healthier relationship with food and your body, setting the foundation for a healthy family. A woman may slowly to her pre-pregnancy weight without dieting, at a rate of 0.5kg per week, by making nutritious choices, doing gentle exercise as able and listening to her appetite. It takes 9 months to grow a baby and therefore can take around 9 and up to 12 months to return to previous weight. Many women place unrealistic expectations on themselves, such as returning to previous intensive gym programs and it may be important to acknowledge that this may not be possible for a little while. . . . #bodyacceptance #healthybodies #newmum #newbaby #mumlife #newborn #healthybaby #healthybody #healthatanysize #nodiets #selfcare #postnatal #breastfeeding #newbabymelbourne #melbournemums #mumsgroup #mothersgroup #melbournemama #mumandbaby
11.01.2022 Veg loaded nachos: Traditional nachos aren't the greatest health choice & are likely to blow most calorie budgets, without much nutritional value. This version is lighter, a great source of fibre, protein, unsaturated fat, Vitamin C, lycopene, beta carotene, taste & colour. Oh, and they took about 30 minutes from beginning to end. Serves 4. Ingredients:... 2 large wholegrain wraps, each divided into eight wedges 2 sweet potatoes, skin on, chopped into wedges 400g tinned black beans, drained 2 cobs corn, quartered 2 tomatoes 1 capsicum 1/4 red onion, sliced finely Salsa (store bought) 1 small avocado, diced 1/4 cup grated tasty cheese lime wedges, coriander to serve Olive oil 1/4 teaspoon paprika Method: 1. Preheat oven to 180 degrees Celsius. Spray sweet potato & corn with olive oil, season and roast, about 20 minutes or until golden brown. 2. Place wraps on lined baking tray, spray with olive oil, dust with paprika and season. Bake on lined tray, about 5 minutes or until crisp. 3. Finely chop tomato, capsicum, onion & combine in a small bowl. 3. To serve: Divide crispy wraps between plates and pile with roasted sweet potato wedges, corn, black beans, chopped capsicum mixture. 4. Top with salsa, sliced avocado, cheese and garnish with lime & coriander. . . . #nachos #healthynachos #mexican #legumes #blackbeans #avocado @australianavocados #flexitarian #vegetarian #vegan #meatfreemonday #meatlessmonday #plantbased #eatyourgreens #vegpacked #veglife #mumlife #dinnerideas #healthykids #healthyfamilies #momlife #schoolkids #easycooking #weeknightmeals #easydinner #easyrecipes #dietitian #familydietitian #familyfood #familyeats
10.01.2022 Dried fruit (unsweetened & minimal additives) is a valuable source of vitamins, including iron, magnesium, calcium, fibre & other phytochemicals. A great option if you struggle to eat enough fruit & can help to manage those sweet cravings whilst delivering nutrients and avoiding the sugar crash that happens after other sweet foods. Dried fruit is recommended occasionally (about once a week), as it sticks to the teeth and can cause cavities. It is easy to eat more than your bo...dy needs, so remember the serving size, 1 serve = 30g (e.g. 4 dried apricot halves, 1 tablespoons of sultanas). Add a small amount to your morning cereal, yoghurt or enjoy as a snack with a small handful of nuts or piece of cheese. #driedfruit #fruit #driedapricots #sultanas #healthyfood #balancedeats #healthydiet #dietitian #nutrition #prunes #drieddates #australiandietaryguidelines #eatforhealth #howmuchfruit #balanceddiet #snacktime #hangry #snacks #snack #3pmsnack #3pmhangries See more
10.01.2022 I’m a little late for Easter, so I made these fruit buns today. For a healthier version, use half wholemeal, half white flour. Is there anything better for than fresh bread? (I used Jamie Oliver’s hot cross bun recipe). . . . #hotcrossbuns #fruitbuns #freshbread #bread #freshlybaked #freshlybakedbread #wholemeal #wholemealbread #bread #baking #snack #snacktime
10.01.2022 Too cold for smoothies and yoghurt? Think of snacks as mini meals and an awesome way to enjoy food, nourish yourself and get the right nutrients. Try these balanced ideas to help children & adults learn, play & concentrate. Spiced pear and yoghurt: Dice a pear and microwave on high for 3-5 minutes. Sprinkle with cinnamon and serve with natural yoghurt. A small milk coffee or hot chai made with real tea leaves and a dash of honey. For children: a warm mug of milk.... Mug of vegetable and lentil soup Toast with peanut butter, 1/4 avocado or cottage cheese and tomato Cheese and wholegrain crackers & a mug of hot delicious tea Corn on the cob with melted cheese See more
10.01.2022 Better than shepherds pie with butter beans & roasted potato & sweet potato. I made a double batch and will freeze half of this. Ingredients: 500g lean beef mince 1 red onion, finely diced 2 cloves garlic, diced... 1 handful button mushrooms, sliced finely 2 carrots, diced 400g butter beans, drained 2 tb tomato paste 400g diced tomatoes 200mls water 1 tb Worcestershire sauce 2 tb corn starch or flour 2 potatoes and 1 sweet potato, skin on, sliced into thin discs 1/2 cup grated cheese Method: 1. Heat oven to 180 degrees. Place sliced potato and sweet potato in a bowl and drizzle with olive oil. Turn to coat. 2. Heat a pan and add a splash of olive oil. Brown mince on high heat, in batches. Cook until golden brown. 3. Add onion & garlic and cook until soft. 4. Add butter beans, stir around pan with meat mix until golden brown, around 5 minutes. 5. Stir through tomato paste, cook 1 min, then the Worcestershire sauce. 6. Add vegetables, stir through until they start to sweat. 7. Add tomatoes, water and bring to a simmer for 10mins. 8. Add cornflour and stir for 2 mins, until mixture thickens. 9. Divide mixture into baking dishes, top with a layer of potatoes and bake, about 30mins. Remove from the oven, scatter cheese over the top, return to the oven for 5-10mins until golden brown and bubbling . . . #shepherdspie #sweetpotato @australiansweetpotato @australianmushrooms #dinnerideas #healthyfamily #melbournelife #healthydinner #1000wayswithmince #mincemeat #balancedeats #instafood #mumlife #melbournelife #lockdown #lockdowndinner
10.01.2022 Honey is a natural product which has been used for many years as a sweetener and is a thick form of carbohydrates. Honey contains B vitamins and is touted for its germ-fighting (antimicrobial properties), but it is still uncertain how we would attain such benefits. We would need to consume huge amounts of honey for nutritional significance. Though there is limited data, honey may provide additional plant nutrients that we are not yet aware of. There is so much information a...bout sugars, it can be confusing and often misleading. Sugar refers to 3 simple chemical structures, which contain 1-2 building blocks of carbohydrates, they are: glucose, fructose and galactose. For example, sucrose (table sugar) is made of glucose + fructose, honey is a fructose. There is negligible nutritional difference between sugar and honey. The glycemic index is a ranking of how a particular carbohydrate containing food effects blood glucose (sugar) levels. A low GI carbohydrate (55 or less) is slowly digested, which results in a slower rise in blood glucose. Generally, honey has a GI score of 58 whilst table sugars GI is 60 (intermediate GI). Some floral honeys from eucaplytus trees, (including Capilanos low GI product), have a lower GI value than regular varieties. But is this meaningful? A drizzle of honey on another low GI food, such as wholegrain toast with ricotta or oats, doesnt alter the overall digestion of the total meal. Low GI honey is another example of a health halo; or a product sounding healthy because of clever marketing spin. My answer is no, save your dollars as its about $4 more per kg. Honey, low GI or not, contains the same number of calories as sugar and offers no nutritional benefit. It tastes good though and is best enjoyed in small doses. #nutrition #healthy #lockdown #glycemicindex #dietitian #healthytips #healthyeating #nutritious #instafood #apd #dietitian #snacks #healthyfood #honey #nutritiontips #healthyfamilies #stayathome #quarantinetips #balanceddiet #nutritionist #healthyswaps #instagood #eatforhealth #health #isolation #snacktime #healthfood #familyeats #nicolebandoapd #staysafe
10.01.2022 More than ever, we need to ask one another, R U OK?
09.01.2022 Cup Day is here and it’s time to bring back the BBQ. Quick and healthy delicious things are at your fingertips. What’s your favourite BBQ food? For my healthy burger recipe, double tap the picture and I’ll pm you. . . #bbq #melbournespring #melbournecup #melbournelife #whatsforlunch #lunchtime #dinnerideas #cornonthecob #bbqburger #nstagood #instafood #instayum #vegonthebbq #balanceddiet
09.01.2022 Confused about milk?
09.01.2022 Can we share ideas about school holiday activities? . . . #baking #schoolholidays #isolation #quarantinelife #melbournelockdown #melbournelockdown2020 #iso #covid #bikeride #healthylifestyle #healthykids #active #activekids @nestfamilyclinic
09.01.2022 We are all feeling the fatigue. Can you practice 10 minutes of self care? I was discussing this with my wonderful NEST colleagues...can you add to our ideas? - Have a cup of tea in the sun - Soak in a bath with delicious oils, calming music and a scented candle - Light a scented candle or an oil burner - Walk to your local cafe for a takeaway coffee... - Head outdoors - and focus on the beautiful spring flowers - Phone a friend: the power of social connection is huge. - Go to bed early and read a book or magazine. #selfcare #staysafe #Stayhome #stayhomesafe #melbourne #melbournelockdown#mentalhealth
09.01.2022 Salted chocolate peanut bliss balls: 1 cup oats 1/2 cup salted peanuts 1/4 teaspoon vanilla essence 2 tb peanut butter... 2 tb cocoa 2/3 cup dates 80mls water Combine dates and water, microwave 1 minute. Blend all ingredients. With wet hands, roll mixture into balls, makes about 23. Enjoy 1-2 as a snack. . . . #snacktime #blissball #proteinballs #protein #proteinball #peanutbutter #3pm #3pmpickup #3pmsnack #snacktime #snacks #hungry #hangries See more
08.01.2022 I couldn’t decide, so... 1 piece of toast has avocado, tomato & basil. 1 piece has hummus with butter beans lightly toasted in the pan with chilli, salt & pepper. Your next lunch, sorted. .... . #lunch #lunchtime #lunchideas #plantbased #nourishbowl #wholefood #plantbasedwholefood #instafood #foodblog #foodie #isolife #soup #sandwich @australianeggs #eggsontoast #tuna #tunasalad #vegetarian #vegan #hungry #nutritionist #iso #stayhome #healthyeats #stayhealthy #familyfood @australianavocados #avocado #avocadotoast #avocado
08.01.2022 Lunch in 5 for 2: 1 can red kidney beans, drained 1 chopped tomato 1 diced small capsicum 1/2 avocado... 2 wholegrain wraps 1 cup steamed broccoli florets Handful mixed leaves 1 cucumber, diced Paprika, chilli flakes, lemon juice Combine ingredients in 2 separate bowls. Sprinkle with herbs & lemon juice, season & eat. . . #lunchbowl #vegan #vegetarian #leftovers #lunch #lunchtime #lunchideas #lunchbox #lunchbreak #lunchboxlove #vegetarian #flexitarian #plantsofinstagram #plants #plantbased #plantbaseddiet #plantbasedfood #foodstagram #food #feedme #foodiesofinstagram #foodie #nutritiontips #nutritionfacts #nutritionmatters #nutritionist #nutritionscience #salad #saladsofinstagram #saladbowl
07.01.2022 Can we please take a moment to consider how good a toastie is? Your next lunch, or breakfast or dinner could be this. I sliced some mushrooms and cooked on high heat in olive oil & chilli flakes for a few mins until golden brown. Piled onto wholegrain bread with a slice of cheese, spinach, salt & pepper. Toasted and served with leaves. Im so happy lunch just happened & sad its over. Whats your favourite toastie combo? .... . #toastedsandwich #toastie #toastedcheese #cheesetoast #cheesetoastie #mushrooms @australianmushrooms #mushroomsofinstagram #mushroomsontoast #meltedcheese #lunch #lunchideas #bringbackthesandwich See more
06.01.2022 What would be really helpful for you right now? Please comment or send me a pm.
06.01.2022 So cool to be collaborating with artists across the world for 'Don't Pandemic.' This publication is a 'creative way to survive COVID-19 through art.' My spread about isolation nutrition appears on pages 58-60, paired with incredible artwork by @dianabarbu.illustration. All proceeds of this limited edition book, made by @unitedmake go directly to the artists. Check out the website if you'd like a copy https://www.dontpandemic.org/shop . #dontpandemic #unitedmake #isolation #covid #art #quarantine #quarantineart #2020reads #lockdownnutrition #isolationnutrition #quarantine2020 #artcollective #quarantinenutrition #eathealthy #eatwell #selfcare #nutrition #eatbalanced #balancedeats #dietitian #nutritiontips #snacks #snackideas #recipes
05.01.2022 Im answering questions about how I am providing care under Stage 4 restrictions.
05.01.2022 Are you bored with breakfast & feel too hot for porridge? I promise that this muesli is quick & easy to throw together...and there are some secret serving additions for maximum enjoyment. Trust me. Serves 4: 1 cup oats 1 cup bran... 1/4 teaspoon cinnamon 1/4 cup roasted almonds 4 tablespoons chia seeds 2 cups chopped fresh fruit: berries, pears, bananas 4 tablespoons Greek yoghurt 1 tablespoon 100% nut butter Milk of choice Mix oats, bran, cinnamon, almonds & chia. Divide between 4 bowls. Layer each bowl with chopped fruit, yoghurt, nut butter & serve with milk of choice. . . #summerbreakfast #muesli #porridge #oats #bran #oatmeal #summertime #itshot #summerholidays #recipeinspiration #recipes #breakfast #breakfastideas #breakfasttime #cereal #fruit #greekyoghurt #yoghurt #chia #chiaseeds #peanutbutter #nuts #nutsandseeds #almonds @australianalmonds #freshfruit #growingkids #healthyfamilies
05.01.2022 Ice cream is a delicious part of a summer holiday, and can definitely be eaten as part of a balanced diet. But how? Try these tips for adults and children: - Go small - choose a kid's scoop for children & a small scoop for adults. If the small is still large, request a half scoop for young children, or consider sharing. - Choose quality & savour it - Eat it when you really feel like it rather than because it is there. - Avoid lots of toppings: chocolate, syrups, lollies...enj...oy the main event. - Rather than daily, have an ice-cream every few days, it is even more of a treat that way - Choose balanced meals & snacks the rest of the day. You will feel much better for this after the holiday. - Move in a way that makes you feels good: swim at the beach, bike ride, walk, run Perspective: If you eat a few ice-creams over a week or 2 away, it won't affect overall health goals. The key thing here for both kids & adults is to return to routine once home. . . . #icecream #summerholiday #healthysnacks #icecreams #melbournesummer #australiansummer #summerholidays #summer2021 #summerfun #beachholiday #beachsnack #gelato #gelati #nutrition #balanceddiet #eatbalanced #eatwell #balancedfood #healthyeats #nutritionist #dietitian #schoolkids #kidshealth #growingkids #nodiet #bodyimage #healthybodies See more
05.01.2022 School aged children need a regular meal and snack routine so they meet their needs for growth, learning, development and play. Lockdown may have changed habits in many houses, is it time to reset to healthier habits? - Aim for 3 meals and 2 snacks at regular intervals across the day. Mimic the school routine of breakfast, recess, lunch, afternoon tea & dinner. - Avoid opportunities for grazing outside of these times Extra grazing might be limiting your childs appetite for t...heir meals - It can help to return to lunchbox prep to help with this routine and prepare for school again. - Many people find it helpful to even prep lunchboxes during school holidays; being organised can save time and mess during the day - The children can pack their own lunches, with guidance . . . #lunchbox #lunch #schoollunch #growingkids #healthykids #melbournelockdown #lockdownlife #stayhome #stayhealthy #healthyhabits #meals #snacks #snacktime #timeforlunch #schoolkids #melbournekids #melbournemums #melbournelife #isolife #quarantine #lockdown2.0 See more
05.01.2022 Feeling the lockdown cooking fatigue? This prawn and veg stir fry will totally brighten your day. . Ingredients: 300g prawns (I keep a bag in my freezer for times like these) 1 zucchini... 1 carrot bunch bok choy 1 head broccoli 2 tb soy sauce 1 tb rice wine vinegar 2 tb cashews 1 red capsicum Option: 2 eggs Rice bran oil 2 cloves garlic, finely sliced. Cooked brown rice 1. Chop all ingredients, roughly the same size, but chunky. 2. Heat 1tb rice bran oil on high and brown prawns. If precooked, this only takes ~1-2 mins. Remove from the heat and set aside 3. Add remaining oil, then carrots, broccoli and capsicum. Turn on high heat for 2-3 mins. Add soy, rice wine vinegar & bok choy. 4. Continue cooking for a further 1-2 mins on high heat. 5. If having eggs, remove veg from pan and crack eggs in, cook for 3-4 mins until cooked to your liking. 6. Spoon cooked rice into 2 bowls, top with veg, prawns, cashews and an egg. . . #stirfry #vegetables #prawns #healthydinner #dinnerideas #healthyfamily #melbournelife #healthydinner #fakeaway #stayhome #stayathome #dinnerideas #healthyeats #lockdown2.0 #melbournelockdown #isolife #dinnerinspiration #balancedeats #instafood #mumlife #melbournelife #lockdown #lockdowndinner
05.01.2022 Roasted pumpkin, sweet potato and chickpea soup with crispy kale. This recipe that takes a basic dish and elevates it. A great way to energise tired iso cooking feels, & a wonderful & nourishing source of beta carotene, fibre, slow release carbohydrates & Vitamin C. Can you post a picture of your soup in comments below this weekend? Ingredients: 2 medium sweet potatoes, rinsed, skin on, sliced 2cm rounds... 1/2 pumpkin, cut into wedges 2 red onions, chopped roughly 3 carrots, skin on, roughly chopped 1.5L low salt vegetable stock 400g canned chickpeas, drained 1 bunch kale, leaves removed from stems 4 tb olive oil Method: 1. Preheat oven to 180 degrees. 2. Place vegetables (including onion) in a roasting tray, drizzle with 2 tb olive oil and roast, 20-30 mins until golden brown. 3. Combine stock & cooked veg in a large pot, bring to the boil & reduce to simmer, 15 minutes. 4. Meanwhile heat remaining oil in a pan and add kale in 1-2 batches. Leave for 2-3 minutes without stirring so the leaves turn golden brown and crispy. 5. Remove soup from the heat, blend (very carefully) & stir through chickpeas 6. Serve soup with the crispy kale, crumbled feta, chilli flakes and wholegrain toast. #pumpkinsoup #soup #melbournewinter #melbournelife #melbournecity #winterinmelbourne #vegetarian #flexitarian #vegetables #balancedmeal #familydinner #nicolebandoapd Australian Sweet Potatoes #plantbased #plantsofinstagram #plantfood #vegan #veglife
05.01.2022 No. Cake is cake. Changing the type of flour to almond or chickpea, or the white sugar to rice syrup or agave doesn't make it any healthier. Even if it's organic. Some vegan desserts can actually be higher in calories than their traditional cake counterparts. Whilst there may be more nutrients in the vegan option (protein, iron, fibre), obtaining nutrition from cake is never really a good idea. The bottom line? Eat any version of cake occasionally, vegan or not. And when you ...eat it, enjoy it. . . #vegan #rawvegan #vegantreats #proteinballs #cake #itsstillcake #dessert #rawtreats #treat #sliceofcake #rawfood #plantbased #sometimesfoods #afternoontea #snack #morningtea #hungry #healthyeating #organic #nutrition #haveyourcake #eatyourcake #melbournefoodie #melbournefood #dietitian #dietitianeats #evidencebased #science #evidencebasedpractice See more
04.01.2022 I have fresh dinner inspiration for you...its delicious. Cook double batch and freeze half. Cinnamon & cumin lamb with lentils, tomatoes, almonds & feta: 500g lamb mince... 400g canned lentils, drained Olive oil 1 red onion, finely diced 2 cloves garlic, finely sliced 3 roma tomatoes 1/2 cup water 1/2 teaspoon cinnamon 1 teaspoon cumin 2 tb tomato paste 2 tablespoon slivered almonds 50g feta cheese Lemon . . Method: 1. Heat 1tb of olive oil in a non-stick pan, add lamb mince and break apart with a wooden spoon. Brown on high for about 8 minutes. 2. Add the onion and garlic and cook about 5 minutes, until softened. 3. Add drained lentils and toast on high heat, about 5 minutes. 4. Add tomato paste & spices, toast 1 minute 5. Add water and sliced tomatoes. 6. Cook mixture, covered, for a further 5 minutes or until tomatoes soften. 7. Crumble over feta, the juice of a lemon and toasted slivered almonds. Serve with cooked brown rice and a simple green salad. . . #lamb #lockdown #dinnerideas #familydinner #plantbased #flexitarian #covid19 #stayhome #staysafe #melbournelife #staysafe #melbournemum #homeschool #schoolathome #quarantinelife #isolife #melbournelockdown #covid19 #healthymeal #health #balanceddiet #wholefoods #dinner #healthyfamily #healthykids See more
04.01.2022 1. Make your own & involve the kids. Why not make a berry smoothie with milk, yoghurt & berries, blend & pour into an icy pole mould? 2. Pour Greek yoghurt into icy pole moulds, add chopped berries & grapes. Freeze. 3. Blend a mango with some light coconut milk and freeze into moulds for a treat. 4. Brands such as Weiss, Bulla, Proud & Punch are marketed with a health halo - they sound healthy, however are high sugar foods recommended to be included only occasionally. 5. And... finally, a word on 'sugar free' icy poles: I think it's best to allow children a regular icy pole or similar occasionally rather than introducing these as a regular option. They come with a long list of unrecognisable artificial ingredients & give a preference for sweet foods if included frequently. . . . #icecream #icypole #homemade #healthiertreat #summertreat #smoothie #healthysnack #healthytreat #balancedeats #icecreams #summerholidays #summer #melbournesummer #summer2021 #summerholidays #schoolholidays #beachtime #beachdays #sunnydays #familyfoods #nutritionist #nutrition #foodknowledge #marketing See more
04.01.2022 Nourish...poké...salad...bowl 10 mins to prepare. So much yum. And a way to do balanced. Corn kernels, sliced mushroom, mixed leaves, quinoa, canned edamame, roasted sweet potato, topped with some pickled vegetables (sauerkraut) & an egg. .... . #nourish #nourishbowl #nourishbowls #salad #saladsofinstagram #saladbowl #poké #pokebowl #buddahbowl #vegan #vegetarian #pickledveggies #stayhome #stayhealthy See more
04.01.2022 #eggs #eggsontoast #onedishmeal #cookinghacks #quicklunch #toastie #toastedsandwich #quicklunch #quicklunchideas @australianeggs
04.01.2022 Have you thought about contacting your local fruit and veg shop to see if they will deliver during Stage 4 restrictions? I have found emailing a weekly order in return for incredible produce has been time saving & ensures there is fresh food in the fridge all the time. Thanks @ormondfresh . . #fruitandveg #stage4restrictions #lockdown #lockdownlife #lockdowncooking #freshfood #supportlocal #supportsmallbusiness #supportyourlocal #healthylifestyle #healthyfood #covid19 #ormondfreshproduce
04.01.2022 It is just so exciting that many of Melbourne's children are returning to school next week. To get back into the swing of packing school lunches, see my blog for balanced ideas to optimise the growth, play, development, concentration & mood of your child(ren). https://www.nicolebando.com//the-balanced-lunch-box-your-c
04.01.2022 Encourage your children to eat more veggies by offering them throughout the day... Send some for brain food or morning tea and offer before dinner. Try dips, salsa & a variety of crunch and colour...you may be surprised at what happens. . .... #vegan #veg #eatyourgreens #eatyourveggies #eatyourcolors #healthylifestyle #healthykidsfood #kidsfood #familyfood #familyeats #vegetarian #vegetables #vegetables #5aday #growingkids #melbournekids @nestfamilyclinic See more
04.01.2022 Snacks don’t have to be hard. Natural yoghurt, fruit & nuts at my desk today to get through the afternoon. . . #snacktime @chobaniau #fruit #nuts #yoghurt #fruitandyogurt #greekyoghurt #naturalyoghurt
03.01.2022 How do you interpret a nutrition label? Take my quick tute and download a cheat sheet for your next supermarket trip.
03.01.2022 YES! Many people restrict their carbohydrate intake to achieve weight loss. Whilst this may be true in the short-term, it is difficult to maintain, and the body can lack key nutrients, such as dietary fibre, which is an effective part of weight management. There is strong evidence that eating whole grains is linked with lower body weight, reduced risk of weight gain and lowers risk for chronic diseases such as diabetes and heart disease, as well as bowel cancer and diverticul...ar disease. Carbohydrates are complex structures, which consist of glucose units arranged in chains. During digestion, the body breaks down these chains into individual molecules of glucose, to be used by our muscles and organs for energy. Carbohydrates exist in varying levels of quality and the best sources include those found in whole grains and cereals such as rice, oats, wheat, spelt, barley, quinoa and cous cous, as well as fruit, potato, sweet potato, corn, legumes (e.g. chickpeas) and some dairy products (e.g. milk and yoghurt). Good quality carbohydrates are a source of protein, B vitamins, iron, vitamin E, zinc, magnesium and phosphorus & dietary fibre, which maintains a healthy gut, improves satiety, which helps to prevent over eating. Carbohydrates are digested at different rates, this impacts energy levels and feelings of fullness and is known as the glycaemic index or GI. Carbohydrates provide fuel to the probiotic (good) bacteria in our gut, prevent constipation and are vital for a healthy digestive tract. It is unknown what the long-term effect of following a low carbohydrate diet is to gut health. A word on refined carbohydrates: Sugar has many names and disguises, which include: cane sugar, organic sugar, brown sugar, glucose, dextrose, rice malt syrup, date syrup, honey, coconut sugar, high fructose corn syrup, fructose, malt syrup, and many more. These are all considered as refined carbohydrates. They have no nutritional benefit and should be limited. Sources of refined carbohydrates include white bread, jam, cakes, sweet biscuits, chocolates, pastries, fruit juice, soft drink and many other processed foods. Sugar can be added to a product, or be naturally occurring, such as lactose in dairy or fructose in fruit. Learning to navigate food labels can help you make informed decisions about the products you buy. #bread #Carbohydrates #wholegrains #weightloss #weightcontrol #dietitian #nutrition #evidencebased #evidencebasedpractice #diet #dieting #dietingtips #balanceddiet #guthealth #guthealthmatters
03.01.2022 The humble spud has copped a bad time. Potato, when eaten in its jacket (not as a chip), is a powerhouse of carbohydrate, fibre, potassium, Vitamins C, B3 & B6. Carbs give us energy & fuel growth in children. When good quality carbohydrates are eaten throughout the day, they help to regulate appetite, blood sugar levels and weight. Have you cut out potato? Perhaps it’s time to bring it back. Try this: Leave the jacket on a medium potato, prick all over with a fork and bake a...t 180 degrees C for 60-75mins, either wrapped in foil, or drizzled with olive oil & seasoned with salt, pepper and rosemary. Or pierce all over and microwave on high for 10mins for a quicker option. Serve with protein (I used lentils, other options are: tuna, chicken, bolognaise), a rainbow salad and some good fats (avo, olive oil). I served mine with yoghurt & Sriracha. . . #carbs #goodcarbs #eatcarbs #potato #vitaminc #fibre #nutrients #eatwell #eatbalanced #jacketpotato #spud #bakedpotato #familyideas #familyfood #dinner #dinnerideas #balancedeats #familydinner #family #sriracha See more
02.01.2022 Because it works...never. If you ever think 'I won't eat much today so I can indulge later', you are being restrictive. This leads to binge eating as it's difficult to manage extreme hunger. Following the binge, it's common to restrict further, & so it becomes a cycle. So, on party day: Eat balanced, regular meals & snacks, at regular times. Exercise - walk, yoga, ride, swim or do some movement you enjoy.... If the party is late, have a light snack before you go, e.g., cheese and crackers, fruit and yoghurt. And resume normal eating patterns the very next day. . . #christmasparty #partyseason #melbournelife #parties #officeparty #workparty #christmastime #healthyeating #nodieting #nondiet #dontdiet #balanceddiet #balancedeats #healthybodies #healthyeating #healthybody #bodyimage #listentoyourbody #christmas #christmas2020 #party #food #partyfood #nicolebandoapd @nestclinic See more
02.01.2022 Many people fear feeling hungry as they are not sure how to manage it in a way that manages weight. The type, timing and balance of your diet can help you to manage hunger comfortably. The right balance of nutrients, reducing high sugar & fat foods, and eating regularly, help your body to work at its best AND meet weight goals. Dont skip meals. Eat yum food. Learn how to balance meals.... Stop dietiting. To harness the powerful biological force called hunger and make it work in your favour. . . . #hungry #hangry #snacks #snacktime #nodiet #balancedmeals #dietitian #3pmsnack #nomorediets #diets #bodyimage #healthyeats #nutritionist #nutritionexpert #stayhome #lockdown #lockdownfood #isolife #melbournedietitian See more
02.01.2022 If you feel that you need to mix up the usual routine of sandwiches and soup, try these quick and delicious lunch (or dinner) ideas Homemade pizza: wholemeal pita, grated cheese, tomato passata and a selection of vegetables with some lean ham or chicken Baked potato: Pierce a medium potato a few times and microwave on high for 10 minutes. Top with cupboard ingredients such as: red kidney beans, drained corn kernels, salad mix, avocado and grated cheese.... Make your own nourish bowl: Grains: 1 cup of rice or leftover cooked pasta Protein: 1 can tuna, shredded chicken or boiled eggs Veg: chop up some different colours Dress: Olive oil and balsamic or Tahini & lemon juice Eggs your way with wholegrain toast and cooked mushrooms Oats: yep, with milk, berries, some crushed nuts and seeds we have a balanced meal. . . . . . #lunch #lunchtime #lunchideas #plantbased #nourishbowl #wholefood #plantbasedwholefood #instafood #foodblog #foodie #isolife #soup #sandwich @australianeggs #eggsontoast #tuna #tunasalad #vegetarian #vegan #hungry #nutritionist #iso #stayhome #healthyeats #stayhealthy #familyfood
02.01.2022 With winter in full swing as we move into our third week of lockdown 2.0, why not indulge in some hearty and warm soul food? Many stews are super easy to make and are also a great way to incorporate extra vegetables into your diet. Try my winter warmer beef stew to nourish you from the inside out. It can be thrown in the slow cooker at the beginning of the day for a one pot ready evening meal. Ingredients: * 500g beef blade roast, cubed * 1/2 cup flour... * 3 tablespoons olive oil * 2 sticks celery * 200g mushrooms * 4 carrots chopped * 1 medium onion chopped * 2 cloves garlic minced * 2 tablespoons tomato paste * 1L low salt beef stock * 1/2 cup red wine * 2 tablespoons low salt tomato paste * 1 can chickpeas, drained. * 4 potatoes, skin on, chopped * 2 teaspoons fresh thyme * 1 -1/2 cup frozen peas Method 1. In a bowl toss beef stew meat with the flour and set aside. 2. Heat a heavy bottom pot, add half of the olive oil and add half the meat, half of the salt and pepper. Brown for 3-4 minutes turning the meat halfway through. Remove meat and repeat with the other half. 3. Add the rest of the oil, add celery, carrots and onions, cook for 3-4 minutes then add garlic and tomato paste. Add mushrooms, potatoes and stir to coat. 4. Add beef, mixed vegetables, chicpeas, stock, wine, tomato paste & thyme into place in slow cooker on high for 4-6 hours or low for 6-8 hours. If on the stove, cover & bring to the boil, then reduce heat and simmer 90 minutes. 5. Once cooked, add frozen peas, stir through and allow to heat through. Season with black pepper and serve. #nutritious #foodblog #nicolebandoapd #lockdown #soulfood #goodforthesoul #instafood #proteinrich #vegetables #healthy #healthyfoods #lockdowneats #apd #quarantinelife #mum #stayhome #stayhealthy #nourishment #balanceddiet #quarantinetips #recipes #wholefoods #simple #easycooking
01.01.2022 Eating in colour helps me feel brighter during these times. It is nourishing and makes lunch an enjoyable pause amongst the home schooling mayhem. Take a meal as a small, caring ritual if you can, even for moments only. Try this: lettuce, cucumber, spinach in a bowl, heat a pan with a drizzle of olive oil, throw in a good handful of mixed red kidney beans & corn, chopped zucchini and an egg. Season with salt, pepper, chilli flakes, lime juice & cook, add a piece of toast on the side...yum. . . #homeschool #lunch #lunchtime #lunchideas #lunchbreak #covid19 #coronavirus #remotelearning #melbourne #melbournefood #melbournelife #lockdown #quarantine #quarantinelife #maskup #isolation #isolationcreation #vegetarian #nicolebandoapd #nourishyourbody #nourishyourself #nourishbowl #nourishyoursoul
01.01.2022 Why toddler milks are completely unhealthy and unnecessary
01.01.2022 Many parents feel concerned about the variety and quantity of food their toddler eats. A fussy eater is defined as a child who refuses to try a new food at least 50% of the time. Fussy eating behaviours in the second year of life are normal and part of how your child expresses their new found independence whilst exploring the world around them. It is normal for children to be uncertain of new tastes and textures; an evolutionary mechanism designed to keep us safe from danger!... We have a natural preference for sweeter foods as they are higher in calories, another survival mechanism which no longer serves us. Establishing healthy habits early in life is important for a child’s optimal growth and development, and reduces the risk of obesity and chronic disease later in life. When a child develops fussy eating behaviours, meal times can become stressful for the whole family. There are many strategies to prevent and manage selective eating habits, making meal times enjoyable once again. #toddler #toddlernutrition #food #familyfood #diet #nutrition #foods #nutritionist #fussyeater #fussyeating #toddlers #snacks .
01.01.2022 Tired of the same old spaghetti bolognaise or tuna salad? Elevate your meals with fresh & tasty additions. The same recipes suddenly feel new & vibrant. This is my secret to feeling excited about meals. Why not pop a few options on a plate for the family to mix and match? Ideas are: - Fresh, crunchy leaves & herbs. - Lemon or lime juice... - dips such as hummus, tahini or tzatziki - chilli flakes - different vinegars - olive oil, avocado, feta - nuts & seeds . . #salad #saladideas #freshmeals #tastyfood #tastyrecipes #freshflavours #freshfood #spaghettibolognese #familymeal #familyfood #dinnertonight #dinnerideas #dinnertime #dinnerisserved #lockdown #melbourne #melbournefoodies #melbournelockdown #melbournelocal #staysafe #stayhealthy #stay #covid_19 See more
01.01.2022 Does this sound familiar? A 'good'/'bad' mentality is destructive to healthy eating habits. It suggests an association between what you eat and what sort of person you may be. How does that make sense? It doesn't. This is a common theme I hear from my patients and we often need to explore the reasons behind these feelings to then break the cycle. Nutrition education and counselling empowers individuals to develop a long-term and sustainable relationship with food. How good does that sound?
01.01.2022 This delicious and speedy dinner of chicken nuggets, sweet potato chips & broccoli was awarded the double thumbs up. Chicken nuggets: 2 chicken breasts, butterflied & sliced into 4x4cm pieces 1/2 cup Greek yoghurt 3/4 cup wholemeal breadcrumbs.... 1. Coat chicken pieces in yoghurt. 2. Press into breadcrumbs, shake off excess. 3. Place on lined tray and spray with olive oil. 4. Bake 20-30mins in preheated 180 degree oven. For sweet potato chips, rinse and cut 2 sweet potatoes into wedges, toss in 1 tb oil, place on lined tray and bake at the same time as the chicken. Thanks to my mini photographer Sophie for taking this photo. . . #dinner #dinnerisserved #mealprep #meal #mealplanning #chickenrecipes #family #familyfood #stayhome #staysafe #stayhealthy #stayathome #chickendinner #chickenrecipes #kids #kidfriendlyfood #childfood #familymeal #mykitchen #eathealthy #nicolebandoapd See more
Related searches
-
Studio 4 Sports Performance and Injury RehabilitationMedical and health Physical therapist
+61 7 5524 3399
4//20 Stuart St 2486 Tweed Heads, NSW, Australia
1042 likes
- Kellie Watson Muscle Therapy
Medical and health Massage service Massage therapist Alternative & holistic health service
+61 7 5523 9994
Physioplace 1/40 Greenway Drive 2487 Tweed Heads South, NSW, Australia
99 likes
- Physio Place
Medical and health Physical therapist
+61 7 5523 9994
Shop 1 / 40 Greenway Drive 2486 Tweed Heads, NSW, Australia
268 likes
- Health With Heart Kinesiology- Roxanne Alblas
Medical and health Alternative & holistic health service Health & wellness website
+61 400 120 385
3/43 Greenway drive 2486 Tweed Heads South, NSW, Australia
809 likes
- Soularch Aged Care Supplies
Medical and health Medical equipment supplier
+61 418 634 534
280/10 Corporation Cct 2486 Tweed Heads South, NSW, Australia
51 likes
- Move Easy Osteopathy
Doctor Medical and health Osteopath
+61 400 737 346
13-31 Guineas Creek Rd 4221 Gold Coast, QLD, Australia
141 likes