Friday, 13 March 2015

Success of Healthy Weight Week - did you miss out?

Australia's Healthy Weight Week – daily emails with tips & recipes

Last month we promoted Australia’s Healthy Weight Week by providing a week worth of emails including recipes, video blogs, healthy eating and exercise tips plus more. We received fantastic feedback and the week was a big success for kick-starting healthier habits among many of our followers and getting more people into their kitchens to prepare more meals themselves!

Amanda shared one of her favourite breakfast recipes - Nutty Muesli, and how to enjoy a nutritionally balanced meal that is low in sugar, high in protein, fibre and healthy fats, and provides long-lasting energy to help keep you focused throughout the morning. We have included this recipe for you as the recipe of the month – see below.

Amanda also shared her favourite hummus recipe, which she adds to roasted veggies as a great daily snack idea, which is low in energy but high in fibre to keep you feeling full and help control those dreaded afternoon cravings. And what a great way to get more veggies into your day!

If you struggle to find time to get out of the house to exercise, Amanda provided some ideas on how to get back into exercise at home. Sometimes all it takes to get motivated is to get into your workout gear, put on some music you love and focus on how good it feels to be moving. Incorporating resistance training (with or without having investing in some basic equipment) a few times a week is a great way to boost your metabolism and start to change your body shape.

When you think of catching up with friends for a meal, do you always think of eating out? Why not invite them over for a simple, healthy meal? Amanda shared a ‘Barley, lentil and orange salad’ recipe which is perfect for a main dish (just add lamb, chicken or prawns – or extra lentils for a vegetarian option) or as a side with a BBQ.

We shared the free cookbook ‘Everyday Healthy: Seasonal, Fresh & Tasty’, which the team at Sprout, including celebrity cook Callum Hann and dietitian Themis Chryssidis developed especially for Healthy Weight Week. Each recipe in the cookbook is accompanied with a nutrition tip. Check it out!

We also offered tips on how to give your fridge, freezer and pantry a health make-over and how to better organise yourself, including planning meals and shopping lists for the week ahead, to help you stay on track with your healthy eating.

If you missed out on receiving these Healthy Weight Week emails, it's not too late to receive them! Follow the link here and provide your email details to start receiving them.  

Enjoy – and let us know what you think!

National Dietitian’s Day

National Dietitians Day - 13th March

Today is ‘Dietitians Day’ - yay! This is a special day for us to celebrate the work we do, the achievements of our profession and all things nutrition!

So what does a dietitian do?
Dietitians are well known for playing a role in managing weight through healthy eating, but a big part of the role also includes advising on suitable nutritional intakes for a variety of disorders (e.g. irritable bowel and gut problems, food intolerance and allergy, diabetes and insulin resistance, cardiovascular disease and high blood pressure etc) and among people at different important stages of their lives (e.g. infants, children, teenagers, pregnant and breastfeeding women and the elderly).
Dietitians work in a range of settings including private practice, hospitals, community centres, nursing homes, industry and in the media.

What we DON’T do is just tell people what they should or shouldn’t eat. We work together with the individual to find the best foods (and supplements when required) to include in their regular diet to help with their health issues and goals, based on their likes, dislikes, cooking skills, lifestyle etc. We appreciate that our clients are the experts on themselves, and our role is to provide expert advice and experienced suggestions.

We now have four experienced Dietitians working at Newtown Nutrition and between us we can offer assistance for any diet-related condition. Check our website here for the range of conditions we can assist with.

Each of our dietitians also have particular areas of interest:
Liz Beavis: food intolerance, irritable bowel syndrome and gut health.
Ines Astudillo: sports nutrition and nutrition for children.
Kate Gudorf: diabetes, insulin resistance, PCOS, vegetarian diets and weight loss. Kate offers her 12 weeks to weight loss program.
Amanda Neubauer: weight loss, healthy eating and nutrition for exercise. Amanda offers her Eat Well and Move More program

If you haven’t been in to see us for a while and would like to get back in touch for some support, the quickest way to make an appointment is to call the office (02) 9517 9932 during business hours (9am-530pm Monday-Friday).

Amanda’s NEW Program now available!

Introducing Amanda’s Eat Well and Move More program
Amanda has been very busy over the last few weeks designing a program to offer that will allow you to learn a range of valuable information and skills to help set you up for long-term healthy weight and general wellbeing. 
This week we are excited to launch her new ‘Eat Well and Move More’ program. The program is a semi-structured, individually tailored package of consultations to help achieve healthy eating and fitness goals, weight-loss and/or improved health. One-on-one or Skype consultations available. 

During six appointments you will learn how to effectively adapt your eating and physical activity, increase your self-confidence, regain energy and feel more comfortable with your body.

At the first appointment, Amanda will want to learn about you and understand the reasons behind your weight and eating issues. You will work together to design your program to include a range of the following topics that are most appropriate for you, then build on your knowledge and skills in the weeks to follow:

  • Food choices, ideas and portion sizes for your age and lifestyle
  • Protein, carbohydrate and fat - how much you need throughout the day
  • The link between Glycaemic Index, hormones and weight control
  • Non-hungry / emotional eating - do you eat for reasons other than hunger?
  • Set realistic goals and manage obstacles
  • Give your fridge, freezer, pantry and kitchen a health make-over
  • Planning and organisation skills for efficient food preparation
  • Interpret food labels and navigate the supermarket
  • Enjoy healthy eating when dining out and managing temptations
  • Increase your metabolism through exercise - how, what, where, when and why

Each week you will take home resources to refer to that will help you stay on track and move towards progress and results. At each appointment you will also be encouraged to bring along questions and issues to work through.

Package includes: 
  • initial 60 minute dietary consultation
  • 60 minute exercise consultation
  • 4 x 30 minute follow-up consultations
  • a progressive and adaptable eating plan
  • Healthy Snack Bible book
  • an optional movement assessment to learn any muscle weakness, tightness or structural abnormality
  • exercise band
  • ongoing email support. 
Package price:  $680  $550 (20% discount) applies to upfront payments only. Private health rebates are available.

Bring a friend offer: take a further 10% off for you and a friend when joining together = $494

Make an appointment now!
If you would like to get started with your weight loss or healthy eating and fitness goals right away, book an appointment now to see Amanda and get started!

Call the office during business hours (9am-5:30pm) or email to book an appointment.
Ph (02) 9517 9932

Free movement assessment local team of chiropractors at 'In Good Hands Chiropractic' have teamed up with Newtown Nutrition to offer our clients free movement assessments!

What is a movement assessment?
One of the core services that the team at In Good Hands Chiropractic offer is the Selective Functional Movement Assessment (SFMA). This is a series of 7 full-body movement tests designed to assess fundamental patterns of movement such as bending and squatting. This assessment is not only useful to diagnose issues with mobility, flexibility and muscular impairments among people with musculoskeletal pain, it is useful for anyone who is wanting to check whether their body is moving properly. It is also particularly useful for those of you engaging in exercise or wanting to get back into more physical activity to ensure you will not only get the most out of your efforts, but also help prevent injury.
Learn more about the SFMA here.

What to do with the assessment results?
The team at In Good Hands Chiropractic can provide you with recommendations on how to improve any mobility, flexibility and muscular impairments or how to prevent issues arising in the future. If you are an exercise client of our Dietitian and Personal Trainer Amanda Neubauer, they can also provide her with your results to enable her to better tailor your exercise program (home or gym-based).

More about In Good Hands Chiropractic:
In Good Hands Chiropractic cater for all levels of chiropractic health, from elite athletes through to busy mums and elderly. Whether you have an injury, back or neck pain or just suffering general aches or tightness, their chiropractors provide gentle, non-invasive, effective treatment for a wide range of musculoskeletal conditions. Other core services that are offered by the team include remedial massage and dry needling. Learn more about their services here.

The team are located at 78 Enmore Rd, Newtown. Free street parking is available on Enmore Road, Reiby Street, Reiby Lane and Station Street.
Book your free assessment today!

Contact In Good Hands Chiropractic on Ph: (02) 8095 0393 and mention you are a client at Newtown Nutrition.

Recipe of the Month: Amanda’s Nutty Muesli

"I love making my own healthy muesli because I make sure it has a good balance of protein, healthy fats and low GI wholegrain carbohydrates - meaning that it will keep me going all morning with long-lasting energy. I rely on fresh fruit for sweetness and add yoghurt for a creamy texture. You don't need much of the nutty muesli mix to fill you up so start with 1/3 cup.... enjoy!" Amanda Neubauer

1.5 cups rolled oats
2 cups of mixed nuts, coarsely chopped (I use walnuts, almonds, brazil and cashews)
1 cup flaxseeds, coursley ground (you could substitute for sunflower or pumpkin seeds)
1 Tbls cinnamon, or to taste (try experimenting with other spices such as allspice and vanilla)

Use a food processor to coarsely chop nuts and finely chop seeds. Combine all ingredients and store in a container in the freezer to keep it fresh. For breakfast, add ½ cup reduced fat natural yoghurt, 1/3 cup of the muesli plus fresh fruit – use your favourite and what’s in season… stewed apple and cinnamon is delicious (tastes like apple crumble).

  • The muesli mix is very filling so you don’t need much of it.
  • Portion size suggestions for breakfast are a guideline. Use your hunger signals to learn a suitable portion size for you. 
  • The muesli mix can also be sprinkled over stewed fruit , yoghurt or ricotta cheese for a quick snack.

Give it a go and let us know what you think via Facebook!