Nutrition

How To Keep Your Cool Over Christmas!

Written by Kimberley Webb, Accredited Practicing Dietitian at Campbelltown. Article from November 2017

How To Keep Your Cool Over Christmas!

christmas eating

With the busy period approaching this can create many mixed feelings for many of us. Whether we are trying to stick to a strict budget, juggle social events, getting along with distant family members (or not getting along!), finalising work commitments, trying not too put on too much weight.. the list goes on and on!

Whichever the situation the Christmas period can emote not only feelings of excitement, relief, love and happiness, it can be a period of intense stress, frustration, fatigue, loneliness and mental anguish!

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Colorectal Cancers and Diet

Written by Chloe Horne, Accredited Practicing Dietitian at Blacktown. Article from November 2017

Colorectal Cancers and Diet

Colorectal-Cancer-FI2

According to the Australian Institute of Health and Wellbeing, Colorectal cancer is the 2nd most commonly diagnosed cancer in Australia and the leading cancer diagnosis among Australians aged over 65. It is also the cancer with the closest dietary links as everything we eat or drink passes through this area of our body at some stage.

Prevention

Luckily, this means that it is the cancer that you can PREVENT, or at least significantly reduce your chances of contracting by making a few extremely simple dietary changes.

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Nutrition During Cancer Treatment and During Recovery

Written by Kimberley Webb, Exercise Physiologist at Campbelltown. Article from November 2017

Nutrition During Cancer Treatment and During Recovery

cancer nutrition

Why is healthy eating well so important?

Healthy eating throughout all stages of treatment and recovery is essential in maintaining health. It can assist to maintain muscle strength, maintain a healthy weight, and improve energy levels to therefore improve quality of life and well-being.

Good nutrition can also help to;

  • manages the side effects treatment and speed up recovery
  • wound healing and repair of damaged tissue
  • improve the body’s immune system  and ability to fight  infection
  • reduce re-occurrence of the cancer

Key nutritional needs will differ through each phase of treatment, post treatment and recovery.

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Superfoods: Fact or Fiction?

Written by Chloe Horne, Dietitian at Blacktown. Article from September 2017

Superfoods: Fact or Fiction?

superfoods

It seems like every week a new food is joining the illustrious list of superfoods. Everything from Kale to acai to good old rolled oats has had this title added to its name. But what justifies the inclusion of something as a "superfood" and are they actually better for us?

So, what is a "superfood"?

There is no official definition of a superfood, but most nutrition professionals deem a superfood to be something with antioxidant or nutrient levels higher than other similar foods. These foods often have a high nutrient density meaning that they have higher concentrations of antioxidants, vitamins, minerals or other beneficial food chemicals.

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Fats: Friend or Foe?

Written by Chloe Horne, Dietitian at Blacktown. Article from July 2017

Fats: Friend or Foe?

healthy food composition

Fats are one of our major food groups which are essential for good health but the public perception seems to be continually changing over whether they are good or bad. Some people avoid fats like the plague while others such as some modern food bloggers are telling us to eat more fat. Even dietary guidelines around fat consumption have evolved with new evidence so it can be extremely confusing for the everyday person to decide whether fats are good or bad. The confusing thing about fats is that they can be both!

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Could PCOS be affecting your fertility?

Written by Michelle Nearchou, APD at Sylvania. Article from July 2017

Could PCOS be affecting your fertility?

Polycystic ovarian syndrome

Polycystic ovarian syndrome (PCOS) affects up to 20% of women who are of reproductive age. The hormonal imbalances which occur can lead to side effects including irregular or absent periods, excess hair growth, hair loss, acne, weight gain and difficulty falling pregnant.

If this is affecting you, making changes to your diet and lifestyle is the first-line of treatment. Studies have shown that small sustainable changes to diet and lifestyle can help to improve symptoms of PCOS, improved ovulation and increased fertility.

Here are my top three tips to help reduce PCOS related symptoms and increase your chances of falling pregnant.

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Recipe: Thai Pork and Mushroom Meatballs

Written by Chloe Horne, Accredited Dietitian at Blacktown. Article from June 2017
OPT APD

Recipe: Thai Pork and Mushroom Meatballs
Serves 4

thai pork and mushroom meatballs

Ingredients

  • 400g Button, Cup or Flat Mushrooms
  • 3 green onions (shallots), roughly chopped
  • 3 tbs canola oil
  • 2 tbs coriander (ground or fresh)
  • 400g pork mince
  • 2 tbs red curry paste
  • 1 egg
  • 1 cup fresh breadcrumbs
  • Canola or sunflower oil, for cooking
  • Iceberg lettuce, sweet chilli sauce and lime wedges, to serve
TIP: For a low carb or gluten free option, substitute the breadcrumbs for 1 Cup Almond Meal

Method

  1. Finely chop mushrooms by hand or alternatively, pulse in a food processor.
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Training Nutrition

Written by Michelle Nearchou, Accredited Dietitian at Sylvania. Article from April 2017

Nutrition For Training

nutrition training

What and When To Eat To Optimise Your Training

Exercise is an important part of a healthy lifestyle. Fuelling your body with the correct nutrition pre- and post- training will not only help you maximise your efforts during your workout but also ensure you are not undoing all of your hard work later on in the day. Here are my top recommended pre- and post-training snacks to help fuel you reach your health goals.

Pre-training nutrition:

  1. Timing: Have something 30-60 minutes prior to training
  2. Include a source of quick acting carbohydrates – This will provide our muscle cells with glucose (fuel) to maximise our exercise capacity.
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Meet The Dietitian: Chloe Horne

Chloe Headshot 1Chloe is an Accredited Practising Dietitian and Accredited Nutritionist and registered member of the Dietitians Association of Australia (DAA). She completed her Masters in Nutrition and Dietetics through the University of Sydney, before starting her work as a dietitian with Optimum Health Solutions in 2016. Chloe has experience in a range of clinical conditions ranging from Obesity to Malnutrition, Diabetes, Hyperlipidemia, Food intolerance’s and IBS. Her clients span a range of lifestyle groups, ages and ethnic backgrounds.

Chloe believes in a holistic and evidence based approach to health, and through her time at Optimum she has been able to consolidate her passion for “Food as Medicine” by helping her patients reach their personalised health and lifestyle goals.

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Chicken & Salad Wrap

healthy weight week

Chicken & Salad Wrap

Michelle Nearchou, APD

chicken salad wrap

Preparation Time: 5 minutes
Portions: 1 

Ingredients

  • 1 wholegrain wrap
  • ¼ medium avocado, mashed
  • 1 tablespoon reduced fat plain yogurt
  • 60g shaved chicken breast
  • ½ medium carrot, shaved or grated
  • ½ cup baby spinach

Method

  1. Mash the avocado and yogurt together in a bowl. Stir to combine.
  2. Spread the avocado mixture onto the wrap
  3. Top with the spinach, carrot and chicken breast
  4. Roll up the wrap and cut into appropriate pieces to serve.