Weight Loss Surgery Support | Medical and health

Weight Loss Surgery Support

Phone: 03 9417 4087

Address: Suite 301, Level 3, 100 Victoria Parade 3002

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

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25.01.2022 Weight re-gain post-op... It can be a bit of a touchy subject, and can be a common fear among many of our patients... But did you know that you're much less likely to experience weight regain after surgery if you:... Build a foundation of skills to prevent potential barriers Build sustainable eating behaviour change Engage with a support team of professionals and peers This has formed the basis of our Online WLS Masterclass where we have built an interactive course that will help you to build a foundation for success after weight loss surgery. Let us support you on your journey... PRE-REGISTRATIONS ARE NOW OPEN via the link! https://weightlosssurgerysupport.com.au/weight-loss-surger/# **Places are limited to allow for an interactive experience. This course is suitable for anyone up to 1 year post-surgery & is held Online. YOU MUST PRE-REGISTER to be eligible to purchase tickets for this course! This does not secure you spot however enables you to purchase tickets when they do come on sale.

25.01.2022 It's been a tough year... if you've been struggling recently - know that you're not alone and you still have room to grow It's okay not to be okay, and it's okay to seek help to overcome barriers to success.

25.01.2022 Are you sick and tired of struggling with head hunger, self sabotage and old habits hanging around after weight loss surgery? Or are worried about current habits in preparation for surgery? You may benefit from our Psychologist, Georgie's Version 2.0 Upgrade Program - A weekly processing program where you can join live and clear the blocks that can sabotage your WLS results. This program replicates what happens in a 1 on 1 session with Georgie, who is a Psychologist working i...n the area of emotional eating and weight for WLS patients. Georgie has created a model called the Version 2.0 Upgrade Method. Pre-surgery your body and mind is both at version 1.0. After you have WLS your body is upgraded to version 2.0, however, your mind can still be operating at version 1.0 because your surgery was on your stomach and not your mind. The sooner you start this upgrade, it will set you up extremely well for the future. If you are open to trying something new and you’re open to change and addressing your relationship with food, this is the course for you. WHEN: 4:30PM every Wednesday (with recordings for those who cannot attend) INVESTMENT: $1,197 upfront, or 3 x $497 monthly payments WHAT: You will be processing approximately 36 blocks (barriers to wls success) during the 12 weeks on the program, which works out to be just over $30 per block. To enquire about this program or to secure your spot, call (03) 9134 6807 or email [email protected]

25.01.2022 SWIPE for a quick lunch idea from one of our Dietitians, Julia! Some days I like making delicious recipes and other days I just throw it all in when I'm not feeling super motivated to cook or prep meals. To make this simply throw into a bowl: ... - lettuce - salad veg (cucumber, capsicum - or whatever you prefer!) - canned brown lentils - hard boiled egg With both protein and fibre (and a prep time under 10 mins!) this salad has it all... To make the dressing all you need is lemon juice, olive oil, salt and pepper - it's that simple!

24.01.2022 Even if it doesn't feel like it right now... even if you've felt stuck, lost or like you're sitting still.... BE PROUD of how far you have come (because trust me you have come further than you think!) And keep pushing for the next step, no matter how big or small it might be...

23.01.2022 Looking for something to fill the lunchbox? This is a great take on a traditional creamy chicken salad - but with mayo swapped out for greek yoghurt for the same creamy texture but with a little more protein. What do you think of the swap? ... Recipe below Ingredients 2.5 cups cooked shredded chicken (or shredded store-bought roast chicken) 1/2 cup plain nonfat greek yogurt 1 tablespoon fresh parsley chopped finely cup celery diced finely 1 cup apples chopped cup pecans chopped (walnuts are also great!) teaspoon garlic powder 1/4 teaspoon pepper 1/4 teaspoon salt Instructions Bring a pot of water to a boil and boil chicken for 10-14 minutes. While chicken is cooking, chop parsley, celery, apples and pecans. Once chicken is cooked, shred the chicken by pulling apart with 2 forks. Add chopped ingredients, spices, greek yogurt and shredded chicken in a bowl. Toss together using a spatula until all ingredients are thoroughly coated with yogurt. Serve over a salad or on a sandwich thin. Original recipe from: https://thecleaneatingcouple.com/greek-yogurt-chicken-salad/

23.01.2022 Now that we've had a few days to celebrate the new year (let's hope it's better than the last one ), it's a great time to start evaluating where you're at - and where you would like to be! It's a tricky question, but it never hurts to sit back with a nice cuppa and a notepad to jot down some rough goals and habits you want to work towards... then once you have an idea, start shaping those goals into specific plans so you can put them into action! What are your goals this year?

23.01.2022 This Christmas try to eat structured meals instead of grazing A little tip: when sharing food, fill your plate with the foods you want to eat first. This is so that you can consciously realise that you have eaten an entire meal, and not overeat by just get a little bit at a time over and over again

22.01.2022 Your self talk matters! What happened yesterday or the day before or any other day is done! Reflect on these things, adjust your mindset to find the positives and learning opportunities and choose to start today with a fresh mindset

22.01.2022 Love this simple workout reposted from @badgallili_getsfit If you don't have dumbells, you can always use some larger water bottles or fill old plastic milk cartons. Get creative at home! Would you give this a try?

22.01.2022 CUCUMBER BOATS! Looking for something a little lighter for lunch? These boats are an alternative to a classic tuna salad sandwich packed with healthy fats, protein and fibre.... If you're someone who is working to gently reduce your overall carbohydrate intake or are looking for more of a fresh taste, these are a great option. These boats also make perfect little snacks! Recipe right here! https://emilykylenutrition.com/tuna-salad-cucumber-boat/ See more

20.01.2022 Dietitian Cherlene's favourite yoghurts! I know that Chobani has probably taken up your fridge as the yoghurt of choice, but this might be a good alternative if you're looking for that dessert-like creaminess. 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 ... It does have slightly more sugar than a plain greek yoghurt due to the added real fruit (compared with some other yoghurts that add fruit 'flavouring'), however, the high protein will be filling enough that your portion will likely end up a bit smaller - i.e. not very much sugar after all! Have you tried Siggi's? Tell us what you think below!

20.01.2022 Anyone else find that they've been walking more during isolation? It's easy to feel like it's not quite the same as a gym workout - and, yes, they are different. But that doesn't mean that we should downplay how beneficial something as simple as a walk can be. Walking can help us to:... Reduce our stress levels (which can also help with stress-related appetite changes) Get in some extra vitamin D (a common deficiency after wls) Increase your activity and movement / improving your mobility Enhancing your cardiovascular fitness (with brisk walking) If you have been finding it hard to stay active, starting small with a few walking goals can be a great way to get started. Soon enough your confidence will build and you can try exploring new terrains if able e.g. including hills for an added challenge. Starting can feel intimidating, but once you do you'll notice the difference inside and out.

19.01.2022 Okay so who struggles to stay hydrated? It's not the easiest task, and sometimes even when we create goals around getting in more fluids it can be hard to stick to them... But have you considered that your foods can be hydrating too?... Yes our portions are smaller after weight loss surgery so we may not be getting very large amounts, but by adding in a variety of fruit and veg you can be getting small top ups throughout the day. Have you considered how your food might add to your fluid intake before?

19.01.2022 A simple way to boost your protein! Fruit is a nutritious option for a snack, but for our main meals we can be much fuller and more satisfied from combining the fibre from fruit with protein! Simply add:... + chia seeds 1tbsp + high protein (or regular!) yoghurt 1/2 tub to 1/2 cup of fruit to add in an extra fibre and protein boost This will give you a total 6.5g fibre and 12.5g protein (depending on which brands you go with!) What are your favourite 'toppers'?

18.01.2022 It's easy to fall back into old habits after wls that may be a little more harmful than helpful. If you feel like you're still holding onto some of the things on the right, that's okay. It can take some time to transition into that headspace of self-care. It can also take time to feel confident in asking for help. We hope that whatever stage you're at, you find moments to show yourself compassion and patience - that's the real foundation of success when it comes to wls.... What helps you to move forward with positive habits and look after YOU?

18.01.2022 What to say to your friends and family at Christmas parties When people who don't understand weight loss surgery, or you and your goals, comment on you and your food choices it can become very distressing having to explain yourself over and over again! Common comments are "Oh just have some more, you've barely eaten anything" "It's Christmas! Just eat more" and these people may mean no harm but, we know, it does get you down!... Our favourite reply: "Oh thank you, I'm actually really full right now - perhaps I can take home a doggy bag?" "I actually ate before I came, so I'm just going to have a small amount now - but thank you"

18.01.2022 We sometimes get the question from our clients: "will I still be able to stay vegetarian/vegan after weight loss surgery?" The answer is definitely yes! We wouldn't want you to change an important part of your life and there are definitely ways to incorporate enough proteins into your diet. Here are some great choices that are quick and convenient that you can find in most supermarkets that will make your vegan/vegetarian meal prep a breeze. Or if you are new to plant based m...eals, perhaps something like these products can make up a #meatfreemonday meal! A couple of tips from us: - Foods with a * are vegan options - When choosing a vegan cheese, those made from nuts or pea protein are going to give you much more protein than oil/starch based cheese Do you have any other products you would recommend?

18.01.2022 Have you ever found yourself avoiding that appointment, even though you need to chat things through? Or spoken to yourself harshly, stewing over a mistake you made, Your meals on the weekend, How you didn't get out for your run yesterday? ..... Negative self-talk and self-sabotage go hand in hand - and they can get the best of anyone. Self-sabotage blocks you from achieving the success you are truly capable of. Negative self-talk can sneak up on us and soon enough, becomes a ...habit that we do automatically. We don't deserve it, and it rarely helps us in achieving our goals. So how can we stop self-talk from becoming self-sabotage??? Bring awareness to your negative thoughts - one way to do this is some journalling after a tough experience Once you've identified the negative thoughts, challenge them! What are some other ways to look at the experience? Remember that it's normal to make mistakes and address them without beating yourself up. Show yourself some compassion and care What are the thoughts that block you from achieving your goals?

17.01.2022 "A moment of self-care in between consults. Enjoy the Vitamin D, cup of tea and my camellia tree" - Dietitian, Cherlene It's becoming more and more obvious recently the importance of having self-care in our day. This is your Friday reminder to take a moment that is just for YOU.... What makes you feel refreshed? Share your self-care strategies below

17.01.2022 Have you taken time to reflect this Christmas/New Year? Think back or write down what positive habits you put in place early on in your journey. Then consider which ones have fallen by the wayside and what it would take to reinstate them? Pick one to work at until it's mastered and move onto the next!

17.01.2022 Who else has been dusting off the BBQ recently for the warmer weather? Spring is the perfect time to keep it fresh and simple so you can spend more time out in the sunshine! This Herbed Lemon Chicken skewers and salad is the perfect example of an easy-going no fuss dinner.... Recipe: https://simply-delicious-food.com/easy-herby-lemon-chicken/ Have you been having more BBQs lately?

16.01.2022 Did you know that those who engage with their support network see significantly more weight loss? It sounds pretty obvious right? But you'd be surprised at how easy it can be to skip that appointment, forget to check in with that friend, postpone that group workour... When it comes down to it, support networks are your way to stay accountable, to problem solve and to build meaningful connections that keep you motivated.... Something that we really wanted to highlight in our Online Masterclass is that it's a place to foster a community of determined individuals who want to feel confident and in control of their journey. So if you're looking to get the most out of your surgery journey and feel supported while doing it, don't miss out on becoming a part of our Online Masterclass team. PRE-REGISTRATION IS NOW OPEN! Link: https://weightlosssurgerysupport.com.au/weight-loss-surger/# **Places are limited to allow for an interactive experience. This course is suitable for anyone up to 1 year post-surgery. & is held Online. YOU MUST PRE-REGISTER to be eligible to purchase tickets for this course! This does not secure you spot however enables you to purchase tickets when they do come on sale.

15.01.2022 What are the habits you've had to work hard on after surgery? Surgery isn't a magic fix-all approach... and those who have been through it all know that there was a lot of work they had to put in along the way (and probably more to come) when learning new habits. Those of us who were rushing on the go, skipping meals even when we were hungry, finding it hard to listen to our fullness cues are now finding ways to slow down, be in tune with their bodies and come from a place of... nourishment. Habits don't change overnight, and some may be harder than others to work on - but with slow sustainable steps and support around you, you CAN find freedom in new habits that focus on self-love and care. We'd love to hear your strategies for changing habits in the comments below!

15.01.2022 Are you feeling a bit overwhelmed or stressed by tomorrow? Keep in mind that one day of eating Christmas foods won't ruin your progress. Things to consider outside of if the food is 'good' or 'bad', is to reflect on your portion sizes or to pick a few events where you choose to indulge in these foods (eg Christmas day, but perhaps not boxing day) Indulging for one day won't send you back to old habits - just practice eating mindfully and savouring each bite.

14.01.2022 Our time at home in lockdown has been a challenging experience for most of us. As those of us in Melbourne are coming out of lockdown, you'd think that it would be a relief... And yes it definitely is in a lot of ways. There's a sense of freedom and excitement building, but with that also has come a lot of anxiety around socialising and returning to 'normal'. This is your weekend reminder that it's natural to feel anxious about lockdown ending... You might find yourself turning down catchups or feel that last minute panic before going out... a good way to navigate this space is to aim for small changes back to whatever your normal might look like, rather that putting the pressure on yourself to make huge changes straight away. If you are needing extra support right now, our team of psychologists is here to help. Know that your feelings are normal, and that you will get through this.

14.01.2022 A twist on a classic that makes it the perfect quick prep dinner! We love the delicious meatiness of eggplant. It's substantial enough to fill you up, but is low in energy. With this recipe, be flexible in the kitchen! Experiment with flavours and toppings that you love to make a satisfying meal.... Recipe: https://www.eatingbirdfood.com/low-carb-eggplant-pizza/

14.01.2022 DO YOUR DIET HABITS STUMBLE WHEN YOU HAVEN'T PLANNED AHEAD? There's a really common sentence we hear a lot - "I feel great when I have my meals planned ahead of time, I know what I'm doing and I know that I have healthy options... but every time I forget to plan or run out of time, all my positive habits take a backseat" Sound familar? ... One great strategy to help keep up your routine is to have a few backup meals - these might be quick and easy to prepare meals that you always have the ingredients for... or they might be foods that you can batch cook and freeze so when the day comes you've got the perfect mealtime 'safety net' These Rosemary Lemon Chicken Patties with Cauli-Mash are a great example of something you can make in bulk and freeze in individual portions for a busy/unplanned day. You can find the recipe here: https://thefeedfeed.com//rosemary-lemon-chicken-patties-pa What are your go-to backup meals?

14.01.2022 We need your help... Now that gyms are reopening across Victoria and the weather is a little warmer, a lot of our clients have been wanting to be a little more active, or are just getting used to incorporating more movement into their day. But sometimes it's not as easy as just starting... we need some tips and expert advice to get inspired.... So we want to put it to you and ask - what advice and tips would be most useful for you to stay or start becoming active? Comment below!

13.01.2022 A chia pudding is a simple way to get in some fantastic healthy fats and protein. To make these even thicker and creamier you could add a boost with protein powder! These are also great to prepare in advance so you have a nutritious option on hand ready to go. RECIPE:... 1 cup Raspberries 1 cup Milk 1 tsp vanilla essence 2 tbsp sugar-free maple or other sweetener 1/4 cup chia seeds Simply place all ingredients ina blender or food processor and blitz until well combined. Pour into portioned jars and leave in the fridge for 3 hours or preferably, overnight. Add some extra raspberries on top if you like!

13.01.2022 When all else fails... stuff it! Pop those leftovers into halved capsicums and top with low-fat cheese or sour cream + your favourite herbs to boost the flavour! These stuffed capsicums are the perfect vessel for your favourite toppings and give you the opportunity to get more creative in the kitchen.... Save this recipe! https://feelgoodfoodie.net/recipe/chicken-stuffed-peppers/ See more

11.01.2022 New Product Alert! Our Dietitian Jennifer has recently discovered a new product on the market from @twogoodau! With 11g of protein per tub and only 2g of total sugars it's a great option as part of a filling breakfast or snack after weight loss surgery.... Have you seen these in the supermarket yet?

10.01.2022 The perfect fresh summer find for your Saturday... This beautiful poached chicken salad is a great addition to the "try something new" part of your recipe book. . Let us know if you try it! . Recipe: http://thehealthyhunterblog.com//coconut-poached-chicken/

10.01.2022 VERSION 2.0 UPGRADE PROGRAM BEGINS NEXT WEEK! Do you find that you need additional psychology support but are struggling to find available appointments, or are looking for a more affordable option? Do you struggle with head hunger, self-sabotage and old habits hanging around after weight loss surgery?... You may benefit from our Psychologist, Georgie's Version 2.0 Upgrade Program - A weekly processing program where you can join live and clear the blocks that can sabotage your WLS results. This program replicates what happens in a 1 on 1 session with Georgie, who is a Psychologist working in the area of emotional eating and weight for WLS patients. Georgie has created a model called the Version 2.0 Upgrade Method. Pre-surgery your body and mind is both at version 1.0. After you have WLS your body is upgraded to version 2.0, however, your mind can still be operating at version 1.0 because your surgery was on your stomach and not your mind. The sooner you start this upgrade, it will set you up extremely well for the future. __ WHEN: 4:30PM every Wednesday starting 4th November (with recordings for those who cannot attend) - NEXT WEEK! If you're ready to banish old habits for good, click the link in our Instagram Bio for more information!

10.01.2022 Low carb Antipasto Stuffed chicken - this would go great with a garden salad YUM and if you're having a New Year party, will be a great way to use up any leftover platter food! https://www.delish.com///antipasto-stuffed-chicken-recipe/

10.01.2022 Did you see our wrap comparison last week? Using the same wraps we wanted to show you a quick and easy way to prep a balanced lunch! Simply add to your wrap: Spinach leaves Tomato... Pre-made falafel Yoghurt (as a dressing if you like!) You might find after wls that when your meal is a little too dry it can feel a bit uncomfortable... Something like a yoghurt dressing will help the meal go down a little smoother If you're at a long term portion after surgery (~1 cup), a wrap like this can be cut in half and have the rest for lunch the next day! (depending on the size of your wrap and fillings of course!) Would you try this?

10.01.2022 FACEBOOK LIVE TODAY! Our Dietitian Laura is going to guide you through eating out, healthy snacking and mindful eating at 4:30PM today over at our exclusive WLSS Community Facebook Page. To join - head to our facebook group at https://www.facebook.com/groups/470359477162093!... See you there!

09.01.2022 Happy Meat Free Monday! . For all our vegetarians, vegans and veggie lovers out there, here is a great example of how to include a delicious combination of colourful veg and hearty proteins from @jar.of.lemons. This recipe is made to serve 4 portions, so you may want to halve the recipe for less waste on a wls serve.... (Adapted method) INGREDIENTS: 4 small sweet potatoes (or 3 cups cubed) 2 Tbsp avocado oil (or olive oil) 2 cups broccoli florets 2 cups chickpeas 1 tsp paprika 1/2 tsp garlic powder 1 cup lentils, cooked 3 cups arugula/rocket (or greens of choice) salt/pepper TO MAKE: Preheat oven to 200 degrees FF. Peel and cut the sweet potatoes into small cubes & the broccoli into florets. Place on lined baking tray and cover with oil, roast for 20 minutes or until soft Mix the chickpeas with the garlic and paprika. Add to the same tray as the veg and roast for another 10 minutes. Place your greens and lentils in a bowl with the other ingredients on top - add salt and pepper to taste! Full details at https://www.jaroflemons.com/vegan-chickpea-sweet-potato-b/

09.01.2022 Are you a water 'gulper'? Our Dietitian Jennifer has a great tip for anyone who is preparing for surgery worried about sipping fluids post-op... If you've already had surgery, what are your tips for staying hydrated?

09.01.2022 FACEBOOK LIVE! Have you ever wondered if your takeaway coffee is contributing your weight stall? Liquid calories are something that we don't always consider, but they can add up during the day whether it's juice, milk, your latte or soft drink.... In our next FB live, Dietitian Jennifer guides you through some ways to be more aware of these sources and some simple swaps. Head to the link to join our private facebook group where we will be holding this LIVE. Join us this coming MONDAY 10:00am - see you there! https://www.facebook.com/groups/470359477162093

08.01.2022 HAPPY NEW YEAR! Let's kick goals, experience new adventures and support each other on this journey

08.01.2022 Weight loss, in theory, may seem simple, but it is hard! There is no doubt about it. Power to all of our clients who work so so hard at achieving their goals!! This quote is a comment from one of our clients, she realised that whilst the surgery helped her lose the weight she also needed to lose some of her old mentalities The honest truth is that prioritizing your health requires sacrifice. The sacrifice of time..old habits..unhealthy mindsets..and even relations...hips that aren't serving you. But you CAN do it! See more

08.01.2022 Feeling stuck in a rut? We've all been there... you're doing great, smooth sailing and then all of a sudden you realise you're usual pep has been gone for a while. You might be feeling unmotivated, or just not feeling like you know the next step forward for you.... Wherever you're at - there are some simple questions to start the process of getting out of your rut! Give them a try and let us know what you find

07.01.2022 So often we try and do everything perfectly... Telling ourselves that this time we will _______ every single day (eat perfectly, do high intensity exercise, stay on track, you name it!) But is it really realistic to be perfect? To be rigid to the point where you are so likely to break?... Let yourself instead aim for progress, aim for flexibility, aim for compromise. Free yourself from that burden of trying to be perfect and start making small changes that last. You can do this

06.01.2022 How many times have health professionals told you "It's important that you get 8hrs of sleep!" ....and you're like "sure sure I only get 5 and I'm totally fine!" Well there's one reason to reconsider this simple health advice and how it plays into your wls success. ... Have you noticed that when you have a bad sleep that cravings, mindless snacking and poor food choices seem to take over? Are you a shift worker and notice that after a long night shift your eating habits change? You're not imagining it... Put simply, less sleep = confused hunger hormones! We have two main hormones that regulate our hunger: Leptin (tells us when we are satisfied) and Ghrelin (let's us know we need to eat). When we have as few as a couple of nights of poor sleep, ghrelin levels increase - making us more ravenous the following day. If we get good quality sleep for the right amount of time, our body is able to release enough leptin to help regular our hunger rather than letting ghrelin take over. So try these tips few simple tips: work out a steady sleep routine (setting times for when you start winding down and when you want to wake up) Reduce the amount of blue light you let in at night from devices like laptops and phones Make some room between your last meal and fluids before bed so you aren't getting up for toilet breaks/digesting and disturbing sleep If you are consistently struggling with sleep, head into your GP to see if there are specific underlying causes or solutions that might work for you long term See more

05.01.2022 Do you find that you need additional psychology support but are struggling to find available appointments, or are looking for a more affordable option? You may benefit from our Psychologist, Georgie's Version 2.0 Upgrade Program - A weekly processing program where you can join live and clear the blocks that can sabotage your WLS results. This program replicates what happens in a 1 on 1 session with Georgie, who is a Psychologist working in the area of emotional eating a...nd weight for WLS patients. Georgie has created a model called the Version 2.0 Upgrade Method. Pre-surgery your body and mind is both at version 1.0. After you have WLS your body is upgraded to version 2.0, however, your mind can still be operating at version 1.0 because your surgery was on your stomach and not your mind. The sooner you start this upgrade, it will set you up extremely well for the future. So if you're sick and tired of struggling with head hunger, self-sabotage and old habits hanging around after weight loss surgery, this is the course for you. ___ WHEN: 4:30PM every Wednesday starting 4th November (with recordings for those who cannot attend) If you're ready to banish old habits for good, click the link in our Instagram Bio to read more about what the program will involve! See more

05.01.2022 Did you know that those who engage in exercise after weight loss surgery experience greater weight loss that those who don't? That might seem a little obvious... but what you might not know is that more weight is lost by those who are consistently exercising 1 year after surgery and with those who include both aerobic and resistance exercises in their routine. It sounds straightforward, but how many times have you tried to get back into exercise and found it a struggle?... Especially if you're new to exercise, have injuries, pain or struggle with mobility - it's not as easy as just getting to the gym and getting started. That's where an Exercise Physiologist comes in. An EP is a specialist in movement that can help you maximise your results EVEN if you have injuries, mobility concerns or pain to help you get (and stay) active one step at a time. To have you feeling strong in your new body. To chat with the team about getting in touch with our Exercise Physiologists, Louisa and Kristi, head to the link in the bio and click Book Now - set yourself up for the new year!

04.01.2022 Loving this colourful and vibrant way to sneak in some veggies! Even if this is not your style, there are some great ideas within this recipe for adding in more veg in different ways. Like when you next make lasagna, maybe you want to try mixing in some greens with ricotta to replace the bechamel... or mixing beetroot into your mince for earthier flavours... Would you try any of these tips? Recipe: https://www.rainbownourishments.com/vegan-rainbow-lasagna/

03.01.2022 YOUR LAST CHANCE TO PRE-REGISTER! If you want to: Take control of your future after weight loss surgery Be a part of a supportive community... Master the skills that will set you up for success Now is the time to start living the life you've always dreamed of! Our Online Weight Loss Surgery Masterclass is here to help you get there... Today is the LAST DAY to pre-register for this course and invest in the future you. Click the link to have exclusive access to tickets when they go live this week! https://weightlosssurgerysupport.com.au/weight-loss-surger/# **Places are limited to allow for an interactive experience. This course is suitable for anyone up to 1 year post-surgery. & is held Online. YOU MUST PRE-REGISTER to be eligible to purchase tickets for this course! This does not secure you spot however enables you to purchase tickets when they do come on sale.

03.01.2022 What to do with your Christmas leftovers?! 1. Package some up and give it to friends and family 2. Make pizzas using leftover meat and veg/salad - for a lower carb version try some cauliflower pizza bases, made using cauliflower rice or there are now pre-made bases in the supermarkets

02.01.2022 Dietitian designed crackers? Yes please! One of our clients asked this week "I know that nutritious crackers with toppings can be a good lunch idea, but which crackers are ACTUALLY a good option?" Well, to put it simply, when choosing crackers it's best to look out for the one's that are:... High fibre With a little protein from wholegrains and Lower in saturated fats Such as options like vitawheats, ryvita or wasa multi-grains You'll often notice that the crackers that are the highest in fibre and protein are those that have obvious texture - like nuts and seeds. This recipe is a great way to have a bit of fun in the kitchen and DIY to show off to your friends at the next weekend picnic!

02.01.2022 Not all muesli is created equal when it comes to: Satisfaction factor Keeping you full all morning Helping you meet your protein & fibre needs... The one on the left is higher cals, yes... but with more protein, fibre and healthy fats - the satisfaction factor is way up there! And as you all know, more satisfying ingredients = a smaller portion needed to fill you up. Different products have their different uses as always, and personal preference will always play a part... but what do you think about this comparison? Let us know in the comments!

01.01.2022 Keeping it fresh and bright with this Orange Chicken bowl with Broccoli Rice! Recipes like this are great for getting creative, but sometimes marinades and dressings can come with a lot of different ingredients (and therefore time in measuring them all out!) One tip is to freeze any leftover dressing into ice cube trays so you can defrost any time you want to get those same flavours again.... You can find the recipe here: https://www.foodiecrush.com/orange-chicken-broccoli-rice-/ from @foodiecrush

01.01.2022 MERRY CHRISTMAS! To all our online community, clients and friends... we wish you the happiest of holidays! We look forward to seeing you all again in the new year!