Wednesday, 3 December 2014

Keeping healthy this summer

How to Keep Up Healthy Eating and Exercise Habits This Summer

by Guest blogger, Nicole Dellora

Who doesn't love the summer months, the sun, fresh fruit and veggies, and best of all, time to play and rest! For some of us, summer brings increased opportunities for healthy habits. However, for others it may seem harder to maintain good habits because of endless social events and activities that fill up the calendar. Well, not this year! Read on for some tips on how to maintain healthy habits this summer.

Take some time to plan
Make sure you find time for breakfast, lunch and dinner. It is easy to get caught up with activities during summer but it is essential to ensure you get something nutritious for your 3 main meals. Skipping meals may mean you snack on nutrient-poor foods to fill you up which can quickly add excessive calories to your day

Head out to the markets
There is a large variety of fresh fruit and vegetables in season (see lists below). Check out your local farmers markets for fresh inspiration to dishes. Have a bowl of fruit easily accessible or pre-sliced vegetable sticks in the fridge. Slicing and storing fruit and vegetables in plain sight will help prompt snacking on these choices as opposed to that chocolate bar or ice-cream from the shops on the way home.  

Drink plenty of water during the day to avoid dehydration. If water just doesn’t quench your thirst, try adding fruit slices such as melon, berries, cucumber or mint to jugs of water for a burst of low-calorie flavour.

Switch on the BBQ
Instead of the usual sausages and steak try grilling fish on the BBQ. Oily fish like salmon and tuna have great nutritional benefits and are easy to cook on the BBQ. Wrap fillets of fish in foil with lemon slices, crushed garlic and a sprinkle of herbs and place on the BBQ until soft. Combine with vegetable skewers or corn on the cob for a great meal! Prepare in advance and cook at the beach for a fresh and nutritious alternative to the greasy deep-fried fish and chips.

Get creative
We all crave that sweet frozen treat during summer but it doesn’t have to be laden with calories, sugar and saturated fat. Using frozen bananas, mango or berries blended with water for a sorbet or with a few tablespoons of Greek yoghurt for frozen yoghurt can be a fantastic tasty alternative to ice-cream or gelato. Or try our delicious banana icecream recipe. Scoop into a cone and away you go! 

Summer is supposed to be a time for friends, fun and summer sun! With these handy ideas you can get out and enjoy your summer to the fullest, knowing your health and wellbeing is still in check!

Happy Christmas?

by guest blogger, Toni Lindsay, Psychologist

Have you wondered who is behind the second door in the Newtown Nutrition offices?
Toni and Jason from Toni Lindsay Psychology see clients in the same office as Newtown Nutrition. We are specialists in seeing young people and adults for the management of depression, anxiety, illness/medical problems, school/work stress and managing relationships. We bulk bill with a mental health care plan from your GP.

The Happiest time of year.....
Christmas decorations and carols in the Marrickville Metro always are the sign that the festive season is getting close. For many, this time marks the end of a long year, a time to reflect and have a nice time with people around you. For just as many people though, Christmas and associated stuff is a really stressful time, and for many of our clients, this can be the time of year when everything can feel like its unraveling. This time of year is a good time to take stock for about how to make sense of everything that has happened for us over the year, and what might happen in the future.

Our instinct is often to busy ourselves so we don't have to deal with difficult and painful emotions and hope that they will go away. Sometimes this can be a good short term strategy. But, perhaps instead a helpful skill is to learn how to sit with the emotions and to not be fearful of them. If we try and block them out and ignore them, they often just keep bouncing back at us. But, if we acknowledge the sadness, happiness, grief, anger and everything else that our brain throws at us we are able to change our relationship with it a little bit. It won't make it go away, but powerful emotions will never just disappear! Instead, by noticing what happens when you feel angry, sad etc then you can change the relationship you have to it. If you google some "sitting with emotions" there will be a heap of exercises come up which will be helpful.

And so, when these difficult things come up over the next couple of weeks (as I am sure they will for everyone), take the time to notice it, pay attention to it, and sit with the discomfort rather than trying to push it aside. This time of year leads to reflection and perhaps for you, it will bring you to decisions about changes or things to do differently. All of these things are good, even if they feel uncomfortable.

If you feel like it would be helpful to gain some help in managing this time of year, or any other concerns, you can contact us at or 0411794603.

Easy icecream recipe

Banana icecream

Summer calls for frozen treats and there’s none better than this simple version you can make in 5 minutes at home. The silky, creamy texture of this treat belies the fact that it only contains 1 ingredient - bananas!
So simple even the kids can make it.
Peel and chop bananas (preferably quite ripe) and freeze them overnight or at least for a few hours.
Blend the frozen banana pieces in a blender or food processor. You don’t need an expensive fancy machine for this one; any blender, even a handheld one will do the job. Blend until smooth. The texture will be like soft serve icecream, or you can refreeze if you want it a bit thicker.
Serve it on its own, or add other flavours
·      Add a splash of vanilla while blending
·      Blend in Cocoa powder for a low fat chocolately snack
·      Blend in strawberries or raspberries
·      Serve over chopped fruit
·      Fold through finely chopped nuts
You can easily blend only 1 banana for a quick, cool afternoon snack or make up a batch to feed the family.
The recipe is vegan, dairy free and gluten free, but you’ll find it is loved by all!
Tip: keep a stash of chopped, frozen bananas in the freezer so you can make this easy recipe at short notice

Share the gift of health this Christmas

Looking for a unique gift for your family and friends?

Purchase a gift voucher for a family member or friend to help them start the New Year in good health. The voucher can be used to see any of our Newtown Nutrition dietitians. 
Our dietitians can help....
·      create healthy meal plans

·      achieve optimal nutrition by incorporating a good balance of food groups

·      establish a healthy eating routine

·      identify hunger and fullness signals

·      establish Mindful Eating patterns

·      identify what amounts or portions of food are best for you
·      and much much more
You can purchase a single consultation, a package of consultations for a kickstart into the New Year, or you can name a dollar value that can be used against any consultation or products.

As a Thank you to you for purchasing, we will give you 10% off your next consultation.
To purchase a Gift Voucher or for any enquiries, please email