Nutrition Solutions Victoria | Physical therapist

Nutrition Solutions Victoria

Phone: 0394174087

Address: Suite 301, Level 3 100 Victoria Parade 3002

Website: http://www.nutritionsolutionsvictoria.com.au

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25.01.2022 WOW Whoever said low fodmap breakfasts are boring hasn't seen these! Nothing better than feeling that freedom to mix things up during a low fodmap diet (given that it can be easy to get stuck in what we know is 'safe')... We encourage you this week to explore some new inspiration if you feel like your in a repetition rutt! Recipe from Euphoria Nutrition at http://www.euphorianutrition.ca/low-fodmap-blueberry-break/

25.01.2022 Hold onto this for a rainy day... Sometimes your Stressful Day To-Do list will just say 'Do Nothing At All!' - and that's okay. Sometimes we need to recharge this way. But if you're looking for some extra strategies, bookmark this post for a difficult day ... If you need additional support, we're just a phone call away. Head to the link in our bio to book in with a team member. See more

25.01.2022 Dietitian Cherlene's favourite emergency lunches when she's on the run or doesn't have much in the fridge = Vita-Weats, tinned salmon and avo YUM! What are some of your favourite quick and easy meals or snacks? Leave a comment below, we'd love to know!

24.01.2022 "I need to have more willpower... if I JUST stick it out I can achieve x, y, z" Sound familiar? If it does, you'll probably also recognise that 'willpower' often breaks at some point. Whenever we set ourselves up for what is often not realistic (e.g. I will not eat sweet food for one month!) - we are setting ourselves up for disappointment - which often comes with a lot of negative self-talk... That negative self talk ("I'm a failure", "I'm not dedicated enough!" and so on) has us setting a more challenging goal, or repeating the same cycle... We encourage you this week to question and be curious about the concept of willpower and how it has been helpful (or not helpful) in your life... How can you make sustainable change that allows for flexibility, which then increases your self compassion and ability to meet your goal? Something the reflect on...

24.01.2022 Are you not feeling satisfied after your meals? If you find yourself constantly wanting more, and you can't stop eating post-lunch/dinner - take a second to ask yourself: *Was your meal big enough? *Did it have a source of protein, carbs, fat, and fibre? *Was I distracted whilst eating? eg scrolling on Instagram... *Did I actually enjoy it and like the taste? *Did I eat too fast? *Did I eat enough earlier in the day? *Have you had any water? It's totally okay to have dessert occasionally, but if you're never feeling satisfied after your main meals and are instead relying on dessert to fill you up - we can work on that! You don't have to restrict yourself either, we might just need to alter your meal size or environment photo from @dietitianclare

23.01.2022 LOW FODMAP CHICKPEA & VEG SALAD! Now that the weather is getting a bit warmer, it's nice to have a few fresher meal options on your weekly menu. This chickpea and veg salad is a quick way to get in some protein and fibre for your next lunch - or makes the perfect side to your favourite meats or seafood.... Swipe for recipe!

23.01.2022 LOW FODMAP BBQ SKEWERS WITH YOGHURT DRESSING! The perfect Spring BBQ dinner... and it's Low Fodmap! These juicy low FODMAP lamb skewers are incredible drizzled with a tangy yoghurt dressing and a little slaw. Thanks to @alittlebityummy for the recipe! Recipe: https://alittlebityummy.com//low-fodmap-bbq-lamb-skewers/

22.01.2022 FAST FOOD DOESN'T MEAN UNHEALTHY FOOD! If you're someone who struggles with cooking or just wants something that doesn't require masterchef level skills in the kitchen, you can appreciate the allure of fast food Now when you think of fast food, your mind might go to places like Macdonalds or hungry jacks, but that's not all fast food can be.... I think fast foods can get a pretty bad reputation. Some of the best meal staples are the ones that take no time at all! So you have a couple of options when the allure of fast food presents itself... Will it be buying fast food that might be convenient, but not the best choice for you? Or will you give simple homemade fast food a try? Let's give you some inspiration before you decide! Try a quick cauli fried rice. Cook a scrambled egg, set aside, cook some diced chicken, set aside. Add frozen mixed veg and soy to the pan + store bought cauliflower rice and cook until tender. Add all ingredients back into the pan and toss to combine. How easy was that! For the full recipe, head to: https://forgetsugarfriday.com/keto-chicken-fried-rice/

22.01.2022 FODMAP friendly Basil Pesto recipe - yum! Ingredients: 1/2 cup brazil nuts 3 cups fresh basil leaves... 1 tbsp parmesan cheese, grated a drizzle of garlic-infused olive oil Method: Blend all together and serve with some grilled chicken and zucchini noodles or spread some on toast with a poached egg

22.01.2022 WHAT DOES THE D IN FODMAPS STAND FOR? The D is for Disaccharides. What are these? They're sometimes called 'double sugars' because they are made up of two sugars linked together. In a Low Fodmap diet, the Disaccharide to be careful of is Lactose. Lactose is found in dairy products such as milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).... Although these foods contain lactose, some are still Low Fodmap in the right quantities - check within the Monash Fodmap App or talk to your dietitian for specific foods! See more

22.01.2022 Aim to add a source of complex carbs, fat, protein and veg to your lunch to provide a nourishing and filling meal. Here @blyssnutrition used some leftover cooked salmon (but often uses canned) as a source of protein and omega 3s, avocado as a source of unsaturated fat and brown rice/veggies as a source of complex carbs. The key to making this bowl super tasty is by adding lots of flavourings such as sesame seeds, soy sauce, pickled ginger, red onion, herbs, chilli or fresh le...mon/lime. Let us know what your favourite poke bowl combo is Reposted from @blyssnutrition

17.01.2022 A common question from our clients! Are the foods on the high and low list per meal or per day? Can I eat more than one serve of these in a meal or do I have to spread them out? We all typically have a 'dose-response' relationship with fodmaps - i.e. the more you have the more of a reaction you experience. This is different from person to person what you might react to however, and in what quantity. Some low fodmaps can add up with many serves in a meal and increase our... 'dose' Here's where food diaries can become such a useful tool to run through with your dietitian to see what is contributing to your symptoms - and how much... To get in touch with one of our dietitians, click the link in the bio now! See more

17.01.2022 It's easy to get excited when starting a Low Fodmap Diet. FINALLY you can start working towards feeling better so why not change other aspects of your routine to help? Total health revamp right? Well... not quite. Changing one aspect at a time helps you more than going all in at once.... Read our #TOTW to find out why...

17.01.2022 Loving this pin from @loveandlemons - using one ingredient to form the base of a meal opens you up to a whole range of options... Keeping things interesting in the kitchen helps to stay motivated with making nutritious choices and loving food again. "Unlike regular baked potatoes, you don’t need to wrap sweet potatoes in foil. Baking them without foil creates a a delicious puffed up skin and allows the baked sweet potato to caramelize around the edges, which gives it more fl...avor... You can do this step ahead of time, as baked sweet potatoes will keep in the fridge for up to 3 days. Then, all you have to do is assemble your filling and stuff your potatoes when it’s time to eat!"

15.01.2022 One-tray salmon from @jshealth .... Love a recipe that only uses one tray/pan! Such an easy dinner with barely any washing up __ Ingredients:... 2 salmon fillets 1 bunch broccolini 1 sweet potato, sliced into rounds 1 tbsp sesame seeds 1 tsp coconut oil (or spray) 1 tsp sea salt Marinade: 1 tablespoon sesame oil 1/4 cup tamari sauce 1/2 tbsp dijon mustard 2 tbsp sesame seeds 1 tbsp honey (optional) *all mixed together! Simply throw your veg into the pan with some oil, sesame and salt and half cook (25 mins). Pop in the salmon with the marinade on top and cook for another 15 mins. For more details and the full recipe head to https://jessicasepel.com/one-pan-japanese-inspired-salmon/ See more

15.01.2022 Ever get to the end of the week and feel like you haven't done much to work towards your goals? Feeling like you haven't moved forward? Or are still stuck in a negative headspace? You're not alone!... It takes time to sit back and evaluate our goals for the week and to form the strategies/plan that will help get us there - time that we often don't spend on ourselves! Here's your cue to take 10 minutes out of your Sunday to reflect, re-evaluate and reset for the week ahead... Let's prepare ourselves for success. You've got this!

14.01.2022 Dietitian Cherlene's favourite yoghurts! This brand is Siggis which you can find at Coles and Woolworths. It's high in protein, which is great for a filling snack and also has a really nice texture. Not too thick, more like a mousse - yum

13.01.2022 So what does the O stand for in FODMAPS? Oligosaccharides...big word huh? Let's break it down. The term 'Oligosaccharides' includes two types of FODMAPs - fructans and galacto-oligosaccharides (GOS). Foods that contain fructans and GOS are:... Vegetables: artichoke, asparagus, beetroot, broccoli, brussel sprouts, cabbage, fennel, garlic, leek, okra, onion, pea, shallot Cereals: rye and wheat cereals when eaten in large amounts (e.g. biscuits, bread, couscous, crackers, pasta) Legumes: baked bean, chickpea, lentil, red kidney bean Fruits: custard apple, persimmon, rambutan, watermelon, white peach We'll have more chats about the differences in each fodmap in future... but hope this is a good little starter... See more

13.01.2022 WHAT DOES THE 'M' IN FODMAPS STAND FOR? The M is for Monosaccharides (single sugars) - and the one we focus on in a Low Fodmap diet is Fructose. The only difference with this Fodmap is that we havea bigger problem with digesting Fructose when it exists in excess of Glucose. ... For example, Sucrose (or table sugar) has 50g of Fructose and 50g of Glucose per 100g. Apples, however, have 5.9g of Fructose and 2.4g of Glucose - which is why eating apples can influence symptoms in those affected by this Fodmap.

13.01.2022 Clare's go-to breakfast smoothie 1 cup frozen raspberries 1/2 cup rolled oats 2 tbsp greek yoghurt... 1 scoop protein powder & 1 cup water OR 1 cup milk Blend until smooth in a blender & enjoy

12.01.2022 How do we grow? How do we improve at what we do and form habits that last? By checking in and reflecting on:... What has been challenging? What has been working well? What have you learnt? In this end of week check-in, take some time to answer these questions. By gaining this understanding into what has influenced your eating, exercise, thoughts, behaviours (or whatever you're working on right now) you can find strategies to overcome your barriers, or find ways to keep up the good work! Has this helped you this week? See more

10.01.2022 A quick and easy way to prep a balanced lunch! Simply add to your low carb wrap: Spinach leaves Tomato... Pre-made falafel Yoghurt (as a dressing if you like!) Image from @weightlosssurgerysupport

09.01.2022 Protein Ball Recipe Ingredients: 1 cup nut butter 2/3 cup hemp seeds 3-5 dates... 1/4 cup chia seeds 4 tbsp protein powder Method: Blend until smooth in a blender and roll into balls. Optional - roll the balls in coconut or seeds and then refrigerate for 1 hour Don't have peanut butter? Use almond butter. Don't have chia seeds? Use extra hemp seeds. No protein powder? Use chickpea flour and cacao powder See more

09.01.2022 Definitely saving this one for the weekend! How fantastic does this Low Fodmap Chicken Pesto Pizza look!? Recipe from A Saucy Kitchen: https://www.asaucykitchen.com/low-fodmap-chicken-pesto-piz/

08.01.2022 Warmer weather and being able to get outdoors for a bit longer means it might be time for a PICNIC! If you're in Melbourne, there isn't much to keep us occupied and Zoom fatigue feels very real. So why not take the lunch break to get outdoors and take a break from the screen with a picnic?... Below are our top options for a Low Fodmap picnic! Strawberries, oranges, unripe banana & rockmelon are all great fruit additions to your fruit platter... And what goes better with fruit on a platter than cheese? Generally when it comes to cheese -> the harder it is the lower the lactose i.e. lower in fodmaps! If you like softer cheeses, it's important to double-check the portions Dip and veg/crackers: there are so many recipes nowadays for low fodmap dips - and even a few options in supermarkets now. They will go perfectly with veggie sticks (e.g. capsicum) or crackers (e.g. rice crackers) What else would you add to this list?

08.01.2022 Gotta love anything that can be made all in the one pan Hands up all the one-pot-wonder makers Recipe for this Egg Roll in a bowl can be found at:... https://www.eatingbirdfood.com/egg-roll-in-a-bowl/ See more

06.01.2022 How to easily add veggies into your diet without completely and utterly changing everything you do - or if you don't usually like the taste of vegetables 1. Mix half your normal pasta with veggie noodles/spirals 2. Add baby spinach or grated vegetables to sauces and curries 3. Add frozen cauliflower and zucchini to your smoothie (promise you can't even taste it) 4. Try a new vegetable each week - it will help you not get bored and help you find new flavours that you enjoy

05.01.2022 Has your fibre intake suffered while being at home? A lot of our clients have struggled to fit in their fruit and veg while in isolation, and are feeling the changes in how full they get after meals, as well as changes to how happy their gut is! It's pretty common that when things are changing around us that we seek out more comfort foods which might have less fibre...... If you've been looking for ways to keep your gut happy & healthy, but also get the benefits of feeling fuller for longer at home - getting more fibre can be as simple as swapping out animal protein as the star of your dish for some veg! These Buffalo Cauliflower Tacos are the perfect example! Recipe: www.thissavoryvegan.com/vegan-buffalo-cauliflower-tacos/

04.01.2022 Vanilla Protein Chia Pudding Yummm - we are loving this recipe from @maddiparsonsnutrition it's such a great breakfast option! AND did you know that chia seeds are a good source of calcium? 28 grams (almost 2 tablespoons) contains 18% of our recommended daily intake

03.01.2022 The best salad for breakfast, lunch, dinner, ANYTIME And one of our all time faves. Greens of choice, cooked quinoa, grape tomatoes, walnuts or pistachios, avocado, and an extra delicious runny poached egg. Tag a friend who needs this in their life! RECIPE: @jar.of.lemons, search "salad" Photo: @jar.of.lemons

03.01.2022 Another lovely testimonial from an incredible client for one of our Dietitian's, Cherlene... It's a long one, but such a great journey - read more below . "I was diagnosed with a nasty version of breast cancer 2 years ago and in reading what I could it was clear that I needed to lose weight to reduce the impact of treatment and reduce the possibility of the cancer returning. . I was under 100 kgs but not by much! And at 60+ I thought it was going to be a very difficult thing... to lose weight. . The best thing about the process is the positive support from Cherlene Koh who has been unfailingly positive even when I’m not. I don’t feel judged or punished for not losing weight or when I gain weight. . ... She helped me get into habits and routines that suited me but also helped with weight loss. We adjusted the plan many times to allow for medical issues I was encountering like radiation treatment / no exercise times. . She coached me to get back on track and focus on what was working when I gained weight or didn’t lose weight. . So far I’ve lost 21kgs and still have a bit to lose but I’m sure I’ll do that. . Cherlene also talked to my other health professionals to check on things, and supported the other things I do like exercising and working with my exercise physiologist, so it’s a team effort. . I would recommend you for a few reasons: The positivity of support all the time, every time, and no judgement, it’s like having an executive coach for food The practicality of information it’s simple and easy to use and remember how much protein, how much carbs, fruit, water, impact of exercise and when to have food etc It’s tailored to my life and my needs everything from food to vitamins that might help It hasn’t been so radical that I felt deprived of anything - I felt in charge of my own direction Having someone help you with the science that’s needed to lose weight on your own, and it is a science Now we meet every two months so the time and cost is very reasonable in fact extremely reasonable . I feel this has set me up for a higher quality of life as I get older that I wouldn’t have had if I hadn’t lost weight. I want to keep boogy boarding, swimming, hiking."

01.01.2022 WHAT DOES THE 'P' IN FODMAPS STAND FOR? It stands for Polyols, and this covers two types of common polyols that can lead to tummy trouble - sorbitol and mannitol. Polyols are naturally occuring sugar-alcohols that you can find in a range of fruits and vegetables like mushrooms!... BUT - they're also added to products like chewing gums, mints and in diet products as a sweetener (you may have noticed ingredients like xylitol, maltitol and isomalt) Sorbitol and mannitol (and other sugar polyols) are slowly absorbed along the length of the small intestine and can somtimes not be absorbed at all. Regardless of whether the sugar polyols are completely absorbed or not, they can have effects in the gut. Polyols pull water into our bowels and can be fermented by intestinal bacteria which produces gas - causing pain, bloating and a change in bowel habits. See more

01.01.2022 FODMAP-FREE VEG! Now let's quickly clarify what we mean by fodmap-free... These foods either have no detectable FODMAPS or were found to have only trace amounts of FODMAPS (so you will need a very large amount for it to be high fodmap)... These foods are perfect for adding bulk and fibre to your meals while on a low fodmap diet - plus they take out some of the stress in meal planning. This isn't a complete list, but something to get you started. Are there any others you would add to the list?