Nutrition Health & Wellbeing | Alternative & holistic health service

Nutrition Health & Wellbeing

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12.02.2022 At Nutrition Health and Wellbeing, our accredited dietitians can help you with all things food and nutrition! Some areas we specialise in include: weight management, eating disorders, fertility and pregnancy nutrition, diabetes, IBS (and much more!). If you're looking for support in your health and wellbeing journey, click the link in our bio or call us on 1300 313 800 to book an appointment. #dietitian #nutrition #melbournedietitian #health #healthylifestyle #healthyeating #nutritionist #NDIS #NIDprovider #telehealth #healthprofessionals #melbourne #nutritionhealthandwellbeing #HAES

29.01.2022 You might be surprised to hear a dietitian ask you "are you eating enough?" but often it can be helpful to focus on what we can add to our diets rather than what we can take away. Are you eating enough fruit and veg? Are you getting enough energy and protein? Is your diet giving you ENOUGH of what you need? If you're unsure or would like some more support, book an appointment with one of our dietitians! Call us on 1800 313 800. #nutrition #health #dietitian #melbournedietitian #healthylifestyle #healthyeating #nutritionist #NDIS #NDISprovider #telehealth #healthprofessionals #HAES #healthateverysize #melbourne #nutritionhealthandwellbeing

25.01.2022 As Melbourne heads into tougher restrictions were sending love to our NHW family - you guys! Dont forget to take care of yourself, and remember to reach out for help and support if you need it

25.01.2022 Having the kids help out with cooking can be a great way to increase their interest in healthy eating and combat fussy eating. Kids in the kitchen during the week can be a bit much after a long day, so utilizing the weekends is great! Start dinner prep a little earlier than you usually would have get the whole family involved. Have a wonderful weekend!

25.01.2022 Hello MONDAY a new week is always exciting! We’re in for a very hot day today in Melbourne, so make sure to caffeinate and hydrate

25.01.2022 Yes, fruit contains sugar, but it is also a great source of fibre and nutrients, making it a delicious, and required part of a healthy diet! Fruit is our go to, quick and easy snack suggestion, or makes a wonderful addition to a healthy breakfast! What are your favourite types of fruit?

25.01.2022 Today is World Suicide Prevention and #ruok Day. This is important everyday, but particularly during these current challenging times. It is ok not to be ok, and it is brave and important to ask for help. Every day is the day to ask, Are you OK? if someone in your world is struggling with lifes ups and downs, today is just a reminder

24.01.2022 Looking to add more vegetables to you day? Why not start with breakfast! Whether you add a side of spinach and mushrooms to your eggs, or zucchini to your oats (dont know it till youve tried it!) including vegetables at breakfast is a great why you ensure you meet your 5 serves every day

24.01.2022 Who doesn’t love mushrooms?! Other than, maybe, people with IBS... Did you know that mushrooms are high in mannitol, which is one of our high FODMAP foods! FODMAPs and IBS can be so confusing, but you don’t have to navigate it alone! Click the link in our bio to book an appointment with one of our gut health dietitians today

23.01.2022 How are you taking care of yourself during lockdown? Health is so much more than just your diet, and ensuring youre looking after your mental health is so important. Our favourite strategies for self care: Getting outside, even if just for 10 minutes Meditation Reading Taking a bath ... Moving our bodies in a way we enjoy (stretching, walking, running, HIIT, yoga - the options are endless!) Practicing gratitude Having a tea or a coffee uninterrupted (often easier said than done!) and without screens. How do you take care of you? See more

22.01.2022 Have you ever wondered if pasta is unhealthy or causes weight gain? Pasta, along with most other higher carbohydrate foods is often the first thing to go when people start a weight loss journey, but it doesn’t need to be! Pasta is a great low GI carbohydrate to include in your diet, and is often a quick, easy and versatile dinner option! While practicing portion control is important, it can be really easy to achieve when you add veggies to your pasta sauce and a side salad t...o the meal! Comment below your favourite pasta dish!

22.01.2022 Don’t ask Google, ask your NHW dietitians Click the link in our bio to book your consultation today!

22.01.2022 Did you know that changes in hormones can result in changes in bowel habits and gut function? Commonly, women experience a change in their bowel habits directly before and then during their menstrual cycle, this can include constipation, diarrhea, or more frequent bowel movements. If youre not too sure whats going on with your gut and are experiencing increased or abnormal gut symptoms, book a consultation with a NHW dietitian today!

22.01.2022 Were all in need of a little more vitamin D, especially if were in chilly Melbourne! Did you know that you can increase levels of vitamin D in your mushrooms by leaving them out in the sunshine? We challenge you to find a sunny spot for your mushrooms today or tomorrow, and then whip up a delicious mushroom omelette for breakfast on Sunday

22.01.2022 If your meal routine has gone out the window, or you are constantly eating breakfast, lunch and dinner at your desk, you might be bringing your work stress to meal time! Separating your work and home life is important, and so is taking time away from work for your meals. Without that separation, you may find you eat faster, eat more, and reach for more energy dense foods for a pick me up when stressful situations arise! Our biggest tip, eat in a separate room to your work space If this isnt an option, turn off your computer screen, and angle yourself away from work for a few mindful minutes with your meal!

22.01.2022 Have you taken some time to plan your meals for the week? Meal planning is a great strategy for helping us maintain our healthy diet changes. Meal planning takes the guess work out of dinner, and can help us avoid multiple unnecessary trips to the supermarket! Happy Sunday - take some time tonight to plan this weeks dinners

21.01.2022 An amazing diabetes prevention summary from @thelifeprogram_

21.01.2022 We love oats! Oats or porridge are best made with rolled oats. Rolled oats are our kind of super food - high in fibre, low GI, and a source of beta-glucan, which is a type of soluble fiber. Beta-glucan helps to reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness - whats not to love! How do you have your oats in the morning?

21.01.2022 The glycaemic index or GI is a value that is assigned to carbohydrate-containing foods. The value ranges between 1-100 and is based on how slowly or how quickly the specific carbohydrate food elevates blood sugar levels over a 2 hour period. BENEFITS OF LOW GLYCAEMIC INDEX... FOODS Hunger and appetite is better regulated. Insulin production is reduced; therefore the body is able to burn more body fat as opposed to muscle. Less processed and contain a higher fibre content to assist with regulating digestion and satiety. Reduces the risk of developing prediabetes and diabetes, in addition to assisting with weight loss and weight maintenance. See more

20.01.2022 Citrus is one of our favourite low FODMAP fruit groups Has it been a while since you had a mandarin or orange? Maybe pick some up this weekend to enjoy next week! Citrus is high in vitamin C and fibre, and are the perfect refreshing fruit!

20.01.2022 Looking for a fun, exciting breakfast while the kids are on school holidays, or to break the monotony of your usual cereal or toast combo? Why not try our healthy banana pancakes! . . . .... Our health pancake recipe: Combine 2 mashed bananas + 2 eggs + half a cup of quick oats in a bowel. Add a teaspoon of vanilla extract and cook in a hot non-stick pan for 2-3 minutes or until bubbles form on the top. Flip and cook until the other side is golden, usually around 1-2 minutes. Top with yoghurt, berries, a dribble of maple syrup or your go to pancake toppings and enjoy!

19.01.2022 Are you wanting to include more meat free meals into your week? Mexican style beans are a great meat free option, not to mention the perfect quick and easy week night dinner! . . . .... Recipe: Saute 1 onion and 1 clove of garlic in 1 tbs olive oil, add diced red capsicum and stir through 1 tsp paprika and 1 tsp ground cumin until fragrant. Add tin crushed tomatoes, 1 tbs tomato puree, and 1 tin red kidney beans and black beans. Simmer for 20 mins. Optional additions: jalapenos or red chilli. Serve with rice, or in wraps with avocado, lettuce low fat cheese! See more

19.01.2022 One question we get a whole lot from our clients is - are frozen fruit and vegetables ok? And the answer is YES! Frozen options are generally comparable to fresh, and can save you time. Adding extra frozen vegetables to lunch and dinner meals is a quick and easy way to increase meal volume and get you closer to reaching your 5 serves a day. On the other hand, frozen fruit can be a cheap and easy way to add tropical fruits to your diet year round, and make your smoothies more delicious and creamy!

19.01.2022 Have you been struggling with your food relationship? Have you tried diet after diet and found no sustainable success? We are here to help! We love helping our clients to ditch the food rules and diet, and achieve food freedom. If you are looking to build a positive food relationship or for support and accountability for long term success book a Private Initial Consultation today! Link in bio ... #foodfreedom #ditchthediet #NHW #dietitiansofinstagram #dietitian #nutrition #nutritionhealthandwellbeing #melbournedietitians #NDIS #healthprofessionals #alliedhealth

16.01.2022 Welcome to the weekend dont forget to take some time for you this weekend! That can feel challenging if youre working from home, and even more so if youre working and home schooling from home If finding a whole out of me time is next to impossible try to find some me minutes throughout your day. This could be while you have a cup of tea, have some time outside, or read a few pages of your book

16.01.2022 Are you following a vegan/vegetarian diet, or hoping to transition to a more plant based diet? Speaking with a dietitian is really important to ensure you are vegan/vegetarian diet is nutritional adequate, and that youre getting enough of the good stuff! The main nutrients of concern are calcium, iron, iodine, protein, vitamin b12 and zinc! Book a consultation with your NHW dietitians today to make sure your diet is up to scratch! Link in our bio

15.01.2022 The good stuff - extra virgin olive oil aka our favourite oil! EVOO has some amazing health benefits, including being incredible protective for heart health. EVOO contains a combination of mono-unsaturated fats and antioxidants which have been proven to increase HDLs, reduce LDL oxidation and reduce blood pressure! EVOO is easy to include in your diet, swap your butter or margarine for a drizzle, or use it in cooking for an instant heart loving hit!

15.01.2022 Healthy eating can be confusing with so many mixed messages and diet tips from the media, social media, and family and friends! If its all feeling overwhelming start by starting youre day with a healthy breakfast! Some of our favourite breakfast ideas include avocado or eggs on multigrain toast, rolled oats/overnight oats with banana, or a healthy cereal with low fat milk and berries! Still in need of a helping hand? Book a consultation with your NHW dietitians today

14.01.2022 Our best tip for maintaining your healthy diet changes? Know you why! Knowing and reflecting on your why can help keep you motivated when things feel too hard or just down right impossible. It can help to write this down and re-visit it when youre lacking that spark or desire to keep up your great changes. If youre not sure what your why is, or not sure where to begin, book an appointment with your NHW dietitians today! We love helping and inspiring our clients, and teaching you how to motivate yourself

14.01.2022 Melbourne might be a bit cold and rainy but its important to still get out for your hour outside! Being active and outside is important for our mental health, make all aspects of your health a priority We hope you have a wonderful pweekend!

14.01.2022 A quick, easy and healthy snack idea from @oftengood Quinoa flat bread with low fat cottage cheese, tomato, onion and lots of pepper! Did you know low fat cottage cheese is a great high protein option, making it filling and perfect to get you through the 3pm slump. What’s your go to afternoon snack?

14.01.2022 ARE PLANT BASED MILKS BETTER As always the answer is - it depends! If you dont tolerate dairy milk due to lactose intolerance, are allergic to cows milk protein or just enjoy plan based milks more then they are absolutely fine to include, but they arent better for us than dairy milk unless you have an intolerance or allergy. It is important to remember that plant based milks are generally lower in protein than cows milk, and if they arent calcium fortified you may be missing out on a great source of calcium! If you prefer a plant based milk (or should we say mylk) choose one with a short ingredients list and at least 100mg calcium per 100ml to ensure youre not missing out on that bone living goodness!

13.01.2022 What’s so special about gold kiwi fruits? Although, small in size gold kiwi fruits packs a punch. Gold kiwi fruits are a high vitamin C fruit. One gold kiwifruit contains 86 mg of vitamin C! They are also high in antioxidants and fibre. Enjoy kiwi fruits with your cereal, in yoghurt, in smoothies or as a snack - don’t forget the skin is edible! #vitaminC #kiwifruit #nutritionhealthandwellbeing #dietitian #nutritionist #nutrition #alliedhealthprovider #NDISprovider #ndis #healthylifestyle #healthprofessionals #melbourne #gp

13.01.2022 Its National Diabetes week! Improving the health and wellbeing of people with diabetes is something your NHW dietitians are extremely passionate about! We provide dietetic services to individuals with type 1, type 2 and gestational diabetes, as well as pre-diabetes and insulin resistance. We love seeing the affect healthy diet and lifestyle changes can have on both our clients physical health and diabetes management, as well as their mental health!

12.01.2022 Meet Georgia! Georgia is committed to empowering and inspiring her clients to improve their health and wellbeing through sustainable nutrition and lifestyle changes. She specializes in Eating Disorders, Disordered Eating, and improving food and body relationships, and follows a non-diet approach. Georgia also assists clients in managing gut issues including IBS, as well as Chronic Disease Management. Georgia is committed to providing evidence based, collaborative, nurturing... and client-centered care, and her skills lie in building client confidence and capacity to take charge of their health. She is addicted to learning, but when not up-skilling she can be found at the beach, enjoying brunch with friends, or walking her rescue greyhound Poppy. Click the link in our bio to book an Initial Private Consultation with Georgia today! #NHW #dietitiansofinstagram #dietitian #nutrition #nutritionhealthandwellbeing #melbournedietitians #NDIS #healthprofessionals #alliedhealth

11.01.2022 Did you have lunch at your desk today? Eating at your desk while youre working can result in mindless eating and reduced meal satisfaction! If desk lunch (or dinner ) is becoming your new normal its time to reset! Our top tips for mindful eating? Take 3 deep breaths before starting to eat in order to calm your body and your mind, and to help you be present with your meal Sit at the table to enjoy your meals and snacks... Eat without distraction, in particular without screens Take your time with your meal, aiming for at least 20 minutes from start to finish Chew carefully and slowly, aim for at least 10-15 chews per mouthful! This will help to slow down the meal time, as well as improve digestion If you need some guidance with mindful eating click the link in our bio and book a consultation today!

11.01.2022 It can be a little bit more challenging to stay hydrated in the colder months, when consistently sipping on cold water is a lot less appealing If youre struggling to drink enough, why not try sipping on herbal teas, or even some warm water to warm up and hydrate at the same time! Setting a water goal can help too - aiming to finish X amount before you have your morning coffee is very motivating!

10.01.2022 Sending love to everyone today Image via @qendoau

10.01.2022 This week is womens health week! At NHW we are proud to specialize in womens health. Optimising nutrition is integral to support women throughout all life stages. Good nutrition has a role in supporting and improving general health, assisting in managing hormonal and reproductive concerns, and improving outcomes and symptoms of reproductive conditions, and is vital across a womens life. If you need some extra support, no matter your life stage, your NHW dietitians are here to help. To book a consultation with one of IG womens health dietitians click the link in our bio

10.01.2022 Juices having been oh so trendy over the years, but should you be drinking your serves of fruit and vegetables? . . . .... When we juice, we typically remove most of the fibre from our fruit/vegetables, and we need way more than 1 piece of fruit to fill a glass! 1 glass of OJ typically has three oranges, and zero fibre making it really easy to go OTT, and contribute excess energy to your diet. We recommend minimizing your juice consumption, and avoid juicing a larger amount of fruits and vegetables than you would typically choose to eat in one sitting. When we remove the fibre we can fit A LOT of fruit in one glass And remember, our gut LOVES fibre, so if you are choosing a juice, try to pick one with pulp! See more

09.01.2022 Aim for a colourful plate - the more colours the better! Our different fruits and vegetables all contain different vitamins and minerals, so variety is key How many colours are you including in dinner tonight?

08.01.2022 We hope everyone has a wonderful and cosy weekend! This weather is perfect for curling up on the couch and watching movies or reading, or doing a puzzle! If youve been meaning to start meditating perhaps today is the day you download an app and just give it a go! We really encourage everyone to do something for them this weekend - taking time out for yourself is really important. Remember, you cant pour from an empty cup

08.01.2022 It doesn’t just have to be meat on the menu at your next BBQ, why not try some veggie skewers too! Our favourite veggies to BBQ are eggplant, capsicum, zucchini, onion and tomato What would you BBQ?

08.01.2022 Hello Monday! A new weeks often means new goals, and your NHW dietitians are here to help and support you We continue to offer telehealth consultations, so book an appointment via our website (link in our bio) today!

08.01.2022 One of our favourite ways to get a big hit of antioxidants - a colourful salad with an extra virgin olive oil dressing. Salad dressings dont have to be unhealthy, a simple drizzle of EVOO and a squeeze of lemon or balsamic vinegar is perfect. What is your go to salad dressing?

08.01.2022 Diets are usually associated with stringent calorie counting and strict rules. At NHW we love to educate our clients on a more flexible approach, emphasizing portion size and mindful eating This increases the chance of success in long-term weight management and increased food and diet enjoyment! To find out more send us a DM or visit our website to start feeling better today!

07.01.2022 Happy Mothers Day to all the wonderful mothers #mother #mothersday #mothersday2021 #NHW #dietitiansofinstagram #dietitian #nutrition #nutritionhealthandwellbeing

07.01.2022 If there is one thing we love its helping our clients to ditch the food rules and diets, and achieve food freedom If you have been struggling with your food relationship or are stuck in a cycle of dieting book a consultation today!

06.01.2022 We strongly believe whole grain is best, and the switch to whole grain products is easy! Simply swap your white bread for whole grain or multigrain bread, white rice for brown rice, and choose a whole meal pasta where you can! Our whole grains are a great source of fibre, as well as 26 nutrients and phytonutrients! Whole grains also have a prebiotic affect, providing food for our good gut bacteria to keep our digestive system happy and healthy! How do you include whole grains in your diet?

05.01.2022 Although Victoria is slowly starting to embrace our new normal, your NHW dietitians continue to be available for Telehealth consultations via phone or video! This makes it easy to fit in a catch up with your supportive dietitian from the comfort of home, or during your lunch break!

05.01.2022 Achieving a health diet and lifestyle is key in both prevention and management of type two diabetes. Your NHW dietitians are dedicated to supporting their clients in managing and preventing diabetes with small, sustainable lifestyle changes. Avoiding refined processed foods and focusing on filling your day with fruit, vegetables, whole grains and lean protein is a great place to start. If you need support, schedule an appointment with your NHW dietitians, and start feeling good again!

03.01.2022 Healthy snack alert Popcorn is a wonderful snack, and often something we suggest to clients working towards weight loss through volume eating! Air popped popcorn is a whole grain, high fibre and high volume snack, and is typically low in fat and calories/energy if you dont add lots of butter/oils. It is important to remember that popcorn from the movies is VERY different to popcorn at home - make sure you purchase the air popper variety, or better yet make your own and add a drizzle of olive oil and a pinch of salt!

03.01.2022 With many of us still working from home, it can be challenging to maintain healthy eating habits. Here are our top tips for healthy eating when working from home: 1. Meal prep lunches... Try to meal prep your lunches ahead of time so when 12 o’clock comes around, you have a delicious healthy lunch to grab out of the refrigerator. 2. Plan snack and lunch times Try to plan your snack and lunch times so you’re eating regularly throughout the day. This will help to prevent you from becoming a ravenous mess when 5 o’clock rolls around. 3. Reach for whole foods Try to incorporate lots of fruits and vegetables throughout your day as well as some healthy fats and protein as this will help to fuel your body and keep you fuller for longer so you can have a productive work day. 4. Keep healthy snacks on hand Try to keep some healthy snacks on hand for times when you feel like you need an energy boost. A handful of nuts and seeds, veggie sticks with hummus, or fruit and yoghurt are all simple and nutritious snack ideas. 5. Keep your pantry and refrigerator stocked with nutritious foods Try to keep a variety of nutritious foods in your pantry and refrigerator such as fruits, vegetables, wholegrain bread, yoghurt, and eggs. This will help to prevent consuming too many processed foods that may not help you to feel your best. #healthysnacks #workingfromhome #wfm #snacking #healthyeating #mealprep #wholefoods #NHW #dietitiansofinstagram #dietitian #nutrition #nutritionhealthandwellbeing #melbournedietitians #NDIS #healthprofessionals #alliedhealth

02.01.2022 We know that sleep is important, but did you know a lack of sleep can lead to increased junk food cravings and overeating?! Two hormones that help regulate hunger- ghrelin and leptin - are affected by sleep. Ghrelin stimulates appetite, while leptin decreases it. When we havent had enough sleep the level of ghrelin spikes, while the level of leptin falls, leading to an increase in hunger and cravings for higher energy foods. Ensuring we get a good nights sleep is easier said than done! If sleep has been especially challenging recently try to include some stress management techniques (meditation, yoga), and avoid screens in the bedroom to help you get a good nights sleep!

02.01.2022 Happy Monday! How do you start your day? We encourage all our wonderful clients to start their day with healthy fats and protein to help stabilize blood sugar levels and assist with portion control. While there is nothing wrong with pancakes and syrup, try adding some yoghurt and fruit, or nut butter for a bit more oomf!

02.01.2022 Spoil mum this mother's day with this healthy pancake recipe. We promise she'll love it! Serves: 6 large pancakes... Ingredients: 400ml almond milk 350g self-raising flour 2 tablespoons of extra virgin olive oil 1 teaspoon of chia seeds 2 tablespoons of maple syrup Handful of berries Method: 1)In a large bowl, mix together the flour and chia seeds. 2)Pour in the almond milk, 2 tablespoons of olive oil and maple syrup and mix well until a smooth batter forms. 3)Leave the batter to one side for 5-10 minutes in order to thicken up a little. 4)Once the mixture feels thick enough to hold its shape when cooking, warm a non-stick pan over a medium heat (add a little olive oil if using an alternative pan). 5)Add a large spoonful of the batter into the pan, moving the pan around if needed to make a pancake shape. 6)Once cooked on one side, flip over and cook on the other side until the pancake cooks through. The time will depend on the size and thickness of the pancake but usually takes around 4-5 minutes. 7)Serve with some berries. Enjoy! #recipeoftheday #mothersday #breakfast #recipes #pancakes #NHW #dietitiansofinstagram #dietitian #nutrition #nutritionhealthandwellbeing #melbournedietitians #NDIS #healthprofessionals #alliedhealth

30.12.2021 Meet Jordan! Jordan prioritises understanding the unique circumstances of every client to provide tailored nutrition advice that works towards their health and wellness goals. She implements an educational approach in nutrition consultations so her clients develop the knowledge to take control of their health. ... She also loves keeping up with the latest scientific research on nutritional therapy for clinical conditions with particular interest in gastrointestinal conditions, diabetes, cardiovascular disease, weight management and sports nutrition. Jordan is a strong believer that at the core of achieving good mental and physical wellbeing is consistently practising the fundamentals of a healthy diet and lifestyle, while also allowing ourselves to indulge at times. Clink the link in our bio or call us today on 1800 313 800 to book a Telehealth appointment with Jordan! #nutritionhealthandwellbeing #dietitian #nutritionist #nutrition #alliedhealthprovider #NDISprovider #ndis #healthylifestyle #healthprofessionals #melbourne #gp

18.12.2021 Telehealth is great way to assess nutrition support without leaving the comfort of your own home. To book a session for the coming week, call 1800 313 800 #nutritionhealthandwellbeing #dietitian #nutritionist #nutrition #alliedhealthprovider #NDISprovider #ndis #healthylifestyle #healthprofessionals #melbourne #telehealth