Nutrition Compass | Medical service

Nutrition Compass

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24.01.2022 What are you enjoying this Easter weekend?! I know I’ll be having my fair share of treats In MoDeRaTiOn Yep that’s right a dietitian is here reporting for duty to remind you to enjoy your foods in moderation. The idea of eating a balanced diet is that it does indeed include these more indulgent foods. The trick is to remember to consume the other foods as well - having milk chocolate eggs for breakfast, a white chocolate bunny for lunch and dark chocolate truffles fo...r dinner is not what I mean by balance It’s easy to become overwhelmed as the quantity of delicious treats in the house steadily increases. Make sure to include all your favourite proteins, grains, vegetables and fruit at your main meals so that you know you are filling up (and fuelling up) on the good stuff! You can have your cake (chocolate bunny) and eat it too! #easter #easter2021 #dietitian #chocolate

23.01.2022 Group sessions are a love of mine. I love hosting them, receiving feedback and ideas to share between others, enjoying meals with people who have the same passion to learn about health and discuss practical ways to implement our nutrition knowledge. I also thoroughly enjoy the opportunity to invite guest speakers to our events to learn from them along with our attendees. A very popular guest is always Lou from @oleaofmonemvasia who not only supplies the best olive oil I’ve ...tasted, but also amazing knowledge of the health benefits of extra virgin olive oil. We can’t wait to be able to bring back group sessions in 2021 !

23.01.2022 Murph and I tried out the new @activiaaustralia fibre range today ! With such an importance placed on fibre this is certainly a great way to get an extra bit into your diet throughout the day without even thinking ! Tastes good, low cal, added probiotics and convenient. I still added a handful of muesli and a piece of fresh fruit to the mix and called it breaky ... but I like their thinking.

22.01.2022 Pair my book with one of my favourite oils. A great Christmas gift !

21.01.2022 Last nights side salad. I roasted zucchini, mushrooms and corn. Threw in red onion and baby tomatoes and tossed through basmati rice and a tin of lentils. If we are aiming for approximately 25-30 different plant based foods a week this salad certainly helped to get me on my way. ... As a dressing I mixed greek yoghurt, lemon juice a pinch of salt and some garlic with a dash of water. Served with a side of grilled barramundi. What a treat !

14.01.2022 Rainy weather calls for wet weather food. Check out this slow cooker, one pot, high fibre, low saturated fat winner !! 6 skinless chicken thighs, I used bone-in salt and black pepper to taste 2-3 tablespoons extra virgin olive oil... 4 cloves garlic minced medium white onion chopped 1 tin cannelini 1 cup sliced carrots 1/2 cup sliced mushrooms 1 can of diced tomatoes 200g tomato paste 1 teaspoon dried basil teaspoon dried oregano teaspoon dried rosemary teaspoon dried thyme 1 jar Kalamata olives optional Serve in a bed of steamed greens, quinoa, brown rice, pasta or in a wrap/ burrito!

13.01.2022 Oh my goodness. Where did Christmas and New Years go !!? Let’s try and avoid resolutions this year, weight loss goals, gym ‘challenges’ and feeling guilty about whatever happened over the holidays. It’s happened. Done. Time to move on. This year how about our resolution is not to have a weight goal. What about if it was to change our eating habits, be mindful with our nutrition, understand balanced eating rather than short term restriction. ... We can help you rid your beliefs of needing to loose weight , rather improve your health, relationship with food and learn strategies to avoid yo-yo eating and dieting for good !! Contact us www.nutritioncompass.com.au to find out more.

12.01.2022 Let’s talk grazing tables / finger foods / canapés. It can be easy to over eat food in this way as we are distracted when considering the volume we are consuming. Hot tip number 1 - take a plate, fill it up, visualize what you’re planning on eating and try not to return for more. ... Number 2 - choose low cal options like veg sticks, grain crackers and fruit. They’re delicious, satisfying and take a while to chew ... they’re also low cal so can be consumed in abundance. And lastly - choose proteins like meat balls, smoked salmon, low fat cheeses, hummus dip or tzatziki. Always leave room for one dessert trip to the table and choose your absolute favourite not a taste tester of all the options !!

12.01.2022 What’s easier than @georges.fresh.chickens bbq chicken wraps. Make a salad or just cut up your favourite salads, some home made chips in the over drizzled with @cobramestate rosemary infused extra virgin olive oil, tzatziki made on @olympuscheese Greek yoghurt with a pinch of salt, a squeeze of lemon and some crushed garlic all rolled into @helgas.continental.bakehouse lower carb wraps. Delicious, super simple and absolutely satisfying !

11.01.2022 Nuts, seeds, legumes, pickled vegetables, olives, feta cheese and very importantly Greek sweets. Delis make me so happy !!! My new favourite @salonikadeli keeping my taste buds smiling and my family very impressed when I take over a Christmas hamper full of Mediterranean inspired foods great for their health and their pantry. Swap a box of chocolates for something more nutritious this Christmas.

10.01.2022 Salads - always a good idea. Great for summer, fresh, filling, low cal and of course the perfect way to get your 5 serves of veg. One of my favourites here - 3 bean salad. - 1 tin of chickpeas or butter beans, 1 tin kidney beans, 1 tin of lentils. - Toss with cucumber, onion, tomato ... also nice with capsicum, snow peas, parsley, dill. ... - dress with 1tsp crushed garlic, pinch of salt, juice of half a lemon and a drizzle of @oleaofmonemvasia olive oil. See more

10.01.2022 Still enjoying my favourite foods this new year as I will be allllll year long. Goal setting is always great, no matter what time of the year it is. After a little break from our regular schedules it can be a good time to reflect on last year and what health goals we might have moving forward. As per usual, we’re here to help, encouraging a non-dieting and health focused approach to your health and nutrition goals. ... At nutrition compass we can help you achieve those goals while still enjoying your favourite foods! If you’d like to book in to see one of our dietitians head to our website at www.nutritioncompass.com.au

06.01.2022 A sneak preview of what I’ll be serving up at my family Christmas lunch! A sure fire way to pack in a little extra nutrition at Christmas time is... popping a few salads on the Christmas menu. This boosts our intake of veg i.e. fibre. Fibre is important for digestion and fills us up too so we (might) not stuff ourselves quite as much! ... Garnish salads with fresh herbs, top with your favourite cheese / nuts and dress with lemon juice or olive oil. Find a few recipes you and the family will love and enjoy!

03.01.2022 I’m going to stop apologizing in every pic of food ... how terrible my food photography skills are. Here you have a very authentic photo of our dinner last night. Thai beef vermicelli noodle salad. Except I didn’t use vermicelli noodles ... I used @changsasianfood low carb noodles ! Brilliant (for a pic swipe right .. low cal, low carb, husband didn’t even know the difference). Dressing:... 1tbs sweet chilli sauce 1tbs soy sauce 1tbs fish sauce 2tbs sesame oil Squeeze of a lime juice Throw all the raw veggies you have in the fridge together ... I used carrot, cucumber, cabbage, capsicum and choose a protein ! Stir fry the protein with onion and garlic salt and pepper. That’s it ! You’re done ! Easy, refreshing, low cal and low carb. Enjoy.