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Nicole Dynan
Indulging over the festive season is an important part of our food culture which should be enjoyed guilt-free. But not every social occasion has to end with us feeling so full that we can’t move. Check out out 7 top tips to help you take care of yourself this festive season.
Lockdowns have led to significant changes in the way we eat with our routines going out the window. But these poor dietary habits that we are collecting along the way can have a detrimental effect on our gut health and in turn our physical and mental health.
These protein balls are a handy snack to meal-prep and take to work, your home office or to school. Don’t be put off by the chickpeas - you can barely taste them and they are not only a great source of plant-based protein but their high level of fibre feeds our gut bugs to reduce inflammation in the body and boost our mood.
Whether WFH, hybrid or flexible, your home office set-up may be dampening your health and productivity. Now’s a good time to reassess your home office and make sure it’s supporting both your physical and mental health. Read on for our top 5 tips for a healthy home office set-up.
Mental health is a complex continuum, with over half of Australian workers in 2020 saying no action was being taken in their workplace to address mental health. Mental health has never been more important - and there’s a simple three-step process to start addressing it.
After a year like no other, we’ve all been reminded of the necessity of looking after our staff. With remote working the new normal and increasing levels of business and personal uncertainty, there’s never been a greater need for personalised employee wellness solutions that address your employee’s real needs.
A diet high in processed foods, saturated fat, refined sugars, and salt, may boost your mood temporarily, but relying on a diet packed with these foods will more likely leave you feeling lethargic and flat in the long run.
Eating healthy, whole foods like fruit and veggies, wholegrains, lean meat and seafood, and dairy foods means you are more likely to get a healthy dose of vitamins, minerals, antioxidants, and fibre. These foods can impact our gut and brain health, by feeding our ‘good gut bacteria’, reducing inflammation and in turn influencing our physical health and mood for the better.
When it comes to trying to develop a healthy habit, it can be difficult to just do it!
That is why combining habits, also known as “habit stacking”, is a great way to create new habits and make them part of your daily routine.
2020 has been a year like no other. As we edge closer to the new year, our renewed view of the world will bring with it, legacy habits and food trends, everything from cooking at home more often to swapping our steak for chickpeas! Here’s what is in store for 2021.
Anyone who knows me, knows that I love to support other dietitians. And today, it is Lyndi Cohen's turn to get my support. Lyndi has created the Back to Basics App as part of her work to help people be consistently healthy without dieting. This fits with what we see in our clinics every day. People struggling with the ill-effects of fad-dieting, fighting with their bodies, seeking control over food but falling into the same cycles of “on Monday morning I’ll start again” thinking.
Keeping on top of gut health can seem daunting. Up until recently, we thought it could take months or even years to shift the good and bad balance of bacteria in our gut. But now we know that the gut microbiome changes quickly in response to what we eat – beginning just hours after a meal.
Freezing is such a great option as not only does it help reduce waste, freezing preserves the nutrients like vitamins and minerals in foods.
Legumes such as beans, chickpeas, peas and lentils are wonderful for your health. They fight cholesterol, keep your gut balanced and provide you with energy for hours after you eat them.
However, like most Australians, you might struggle when it comes to finding a way to include them in your everyday meals. Here are some simple (and delicious) ways to get your legume intake up without having to make many changes to your diet.
Let’s face it, with the COVID-19 crisis, we all have an oversupply of rice right now. But rest-assured that it will last well if stored in cool, dry conditions and is an excellent source of carbohydrates, protein, fibre and B vitamins. It is also naturally gluten free and is one of the least allergenic grains, making it an easy diet staple. Here are 10 tasty recipes to help you clear your stockpile.
How to make delicious and healthy meals from non-perishable foods (goodness knows, we all have plenty of them at the moment!). Click through for hints and tips to help you clear your pantry stockpile.
These Chickpea Protein Balls are great for lunchboxes or a healthy work snack as they are loaded with protein and can be made nut-free. My kids are not big fans of taking yoghurt to school so these snacks give me comfort that there is a high-protein snack in their lunchboxes to help fill them up.
There are a number of nutrients of interest when it comes to brain health and mood, including: B-vitamins, omega 3, selenium, tryptophan, resistant starch and some antioxidants. Having a healthy gut microbiome and including gut friendly foods to help boost gut function could also play a key role in lowering stress and improving mental health.
Instead of letting late-night nibbles sabotage you, swap them for one of these low kilojoule treats to transform your habits, your health and your waist line.
When you don’t get enough sleep, your hunger and satiety (fullness) hormones, including leptin and ghrelin get released in different amounts, making you more hungry and less full!
You can make this homemade mix in less than 30 minutes for an easy and delicious snack or cereal.
Recipe by New Graduate Dietitian Bronwen Greenfield.
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