Nutrition

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: Michelle Nearchou

michelle

Michelle is an Accredited Practising Dietitian and Accredited Nutritionist with the Dietitians Association of Australia (DAA). Since graduating from the University of Sydney, Michelle has gained experience working across a variety of clinical and community health areas.

Michelle enjoy all aspects of nutrition, with a particular interested in assisting those wanting to change their lifestyle to make lifelong improvements in their health. This includes nutrition management for high cholesterol, hypertension, weight loss and maintenance, insulin resistance and type 2 diabetes. Having completed her Masters Research Thesis at the RPAH Allergy Unit, investigating the nutritional adequacy and diet quality of the RPAH Elimination Diet, her other areas of interest include IBS, food allergies and intolerances.

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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.

Crunchy Tuna Sandwich

healthy weight week

Crunchy Tuna Sandwich

Michelle Nearchou, APD

Preparation Time: 10 minutes
Portions: 1 

Ingredients

  • 1 x 95g can tuna in spring water, drained
  • ½ stick celery, diced
  • ½ carrot, grated
  • ¼ spring onion (including green top), ends trimmed, chopped
  • ½ tbsp. low-fat mayonnaise
  • 2 slices wholegrain bread
  • 1 lettuce leaf
  • Freshly ground or cracked black pepper, to taste

Method

  1. Place tuna in a medium sized bowl and break up the large pieces with a fork.
  2. Stir the celery, spring onion through the tuna and add the mayonnaise. Mix well to combine.
  3. Spread slices of bread with the tuna mixture.
  4. Season with pepper then top each with a lettuce leaf and the remaining slice of bread then cut the sandwich in half.
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Hummus, Cheese & Salad Sandwich

healthy weight week

Hummus, Cheese and Salad Sandwich

Michelle Nearchou, APD

Preparation Time: 5 minutes
Portions: 1 

Ingredients

  • 2 slices wholemeal or multigrain bread
  • 2 tablespoon hummus
  • 1 small stick celery, finely diced
  • ½ tomato, sliced
  • ½ small carrot, grated
  • ½ Lebanese cucumber, thinly sliced
  • 1 medium lettuce leaf, roughly shredded
  • 1 slice of reduced-fat tasty cheese

Method

  1. In a small bowl, mix hummus and celery.
  2. Spread over 1 slice of bread.
  3. Add cucumber slices, grated carrot, tomato and lettuce leaf.
  4. Top with cheese and remaining bread.

Spiced Lentil & Chickpea Patties With Mango Salsa

healthy weight week

Spiced Lentil & Chickpea Patties With Mango Salsa

Michelle Nearchou, APD

Preparation Time: 30 minutes
Cooking Time: 20 minutes
Portions: 4 

Ingredients

  • 2 tbsp. olive oil
  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 1 tsp. ground turmeric
  • 1 tsp. ground cumin
  • 400g can chickpeas, drained and rinsed
  • 400g can lentils, drained and rinsed
  • ¼ bunch coriander
  • 2 eggs, lightly beaten
  • 2/3 cup wholemeal flour
  • 2 tbsp. vegetable oil Mango salsa

Mango Salsa

  • 1 mango, chopped in 1cm cubes
  • 2 tsp. lime juice
  • ½ small red onion, finely chopped
  • ½ avocado, chopped
  • ¼ bunch coriander, chopped

To Serve:

  • One small pita bread per person
  • Salad or vegetables (see ‘Basics’ recipes)

Method

  1. Place a fry pan onto medium heat.
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