Often when people start out on their weight loss journey they fixate on the number on the scale. Decreasing that number is often important, however, what many people are unaware of are the other changes happening with your body that some scales just can’t measure. 

Changing body composition

When we start exercising, there are a lot of changes that occur within our bodies. With exercise, our bodies lose weight and gain muscle, however, this fat loss may not always be visible on the scales. On top of this, exercise reduces the amount of visceral fat (fat around our vital organs, of which you cannot track on your normal scales.

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Calcium: Nourishing Strong Bones & Healthy Teeth!


Calcium is incredibly essential for healthy teeth and solid bones. The best way to ever obtain calcium is from dairy products, along with alternative foods from which we can also obtain a satisfactory level of calcium for people that don’t consume milk products.


The average individual needs to be consuming at least two and a half to four servings of dairy. Sources of dairy may include regularly intaking traditional products such as milk, yogurt, cheese and/or non-animal based alternatives. Calcium requirements, additionally, escalate across multiple periods of life, such as puberty and mature ages.

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Are You On The Right Weight Loss Program?


With countless plans for weight loss online and accessible, it is important that you select a balanced diet plan that is suitable for your health and lifestyle instead of the latest trend. By implementing a balanced approach, in the long run, you are much more capable to sustain successful  weight management, saving you time and ensure you maintain your health.


  • Support your own wellbeing and nutritional requirements
  • Adjust to your unique lifestyle
  • Feature a broad range of foods across all food classes
  • Enhance physical performance
  • Concentrated on practical improvements in exercise and diet behaviors that last a lifetime.
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Nutrition Management in Polycystic Ovarian Syndrome (PCOS)


PCOS is a hormone disorder where the woman’s body makes too much male hormone. This often prevents normal ovulation (the monthly release of the egg from the ovary), which can cause periods to become irregular or stop altogether. It can also make it difficult to get pregnant. ‘Polycystic’ literally translates as ‘many cysts’. This really refers to there being many partially formed follicles on the ovaries, which each contain an egg. These rarely grow to maturity or produce eggs that can be fertilised.

Common symptoms of PCOS may include:

  • weight gain (especially around the belly)
  • poor blood glucose control
  • high blood pressure
  • high cholesterol
  • high triglycerides (fat in the blood)
  • excess body or facial hair (hirsutism)
  • acne

These can lead to a higher risk for developing metabolic syndrome, type 2 diabetes, heart disease and sleep apnea.

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Beautiful Beetroot Salad

salad Recipes


  • 1. 4 x large beetroot bulbs (Quick option – 1 x 450g tin of baby beets)
  • 120g rocket and/or baby spinach leaves
  • 80g Greek Feta
  • 2 tbsp extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • ¼ cup walnuts (roughly chopped)


1. Preheat oven to 200°C. Use a fork to prick beetroot. Place on baking tray and bake for 45minutes or until tender. Once cooked – peel and cut into quarters. (Quick option – Use tinned beetroot – rinse well and cut into quarters.

2. Combine the rocket/spinach leaves and beetroot in a serving bowl. Crumble Greek Feta over the top and sprinkle with roughly chopped walnuts.

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Anaemia: You May Be Missing Out On Iron-Rich Foods


 If an individual is diagnosed with anaemia, it means their body can not carry adequate levels of oxygen around their body through their blood. Being anaemic can cause individuals to experience higher levels of exhaustion and agitation, as well as becoming vulnerable to the cooler weather. Within Australia, one of the most severe forms of anaemia is iron-deficient anaemia that is triggered through consuming insufficient amounts of iron or the body not utilising it adequately.


There are a series of factors that place an individual at risk of iron-deficient anaemia including adopting fad diets and elimination programs.

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SOURDOUGH – The New Isolation Trend

– By Chloe Horne, Dietitian at Optimum Health Solutions 


During the time of Coronavirus, there seems to be one thing uniting people around the world (other than the forced isolation and increased frequency of handwashing), and that is Sourdough bread.

It seems that my social media is filled with posts from people attempting to make sourdough at home, so today we are going to look at what is the difference between normal bread and sourdough, and is it any good for you?

What is it?

Sourdough is a traditional style of bread made by fermenting dough using naturally occurring bacteria (lactobacilli) and yeast, instead of the usual bakers’ yeast.

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The Language of Labels

Written by Chloe Horne, Accredited Practising Dietitian at Blacktown. Article from February 2019

The Language of Labels


Do you find grocery shopping confusing? Do you spend hours trying to decide which is the best product or feel like you need a science degree to interpret what is written on food labels? Well you are not alone. Shopping for yourself or your family can be a daunting task due to the huge amount of information presented to our brains every time we set foot inside a supermarket. So while I cant give you an honorary degree in “Food Label reading”, I thought I would share some information to help make things a little easier for you.

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Diabetes: Australia’s Silent Problem

Written by Taylor Moore, Exercise Physiologist at Sylvania. Article from October 2018

Diabetes: Australia’s Silent Problem


In Australia there are currently over 1 million people with Diabetes, approximately 100,00 new diagnoses each year and it was made a National Health Priority in 1997. Type 2 Diabetes is a chronic disease that occurs when the body doesn’t produce enough insulin or is unable to utilise the available insulin effectively. This results in increased blood glucose levels. Type 2 Diabetes occurrence is strongly linked to lifestyle factors such as diet, exercise, alcohol intake and overweight/obesity. Luckily, however, many of the risk factors for diabetes are modifiable and you can decrease your risk by making healthy lifestyle choices. 

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Weight management and physical health: The role of exercise in tipping energy balance in your favour

Written by George Li, Student at the University of Sydney. Article from October 2018

Weight Management and Physical health: The Role of Exercise in Tipping Energy Balance in your Favour


What is energy balance?

Energy balance is the balance between the food you eat with your daily physical activity plus the energy your body uses to function at rest (resting metabolic rate aka RMR) as well as the energy your body uses to process the food you eat (thermic effect of food aka TEF). Daily physical activity includes your regular activities including walking to and from transport, gardening, cooking, cleaning etc., as well as exercise.

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