Wednesday, 9 December 2015

A healthy, happy Christmas and New Year to all!

It's hard to believe that 2015 is rapidly drawing to an end. This year has been a busy one at Newtown Nutrition, welcoming our newest dietitian Amanda and our new reception team.

We feel privileged to have supported so many wonderful people along their journeys this year. It is so inspiring to see our clients (you!) as they improve their health and feel so much better for it, or break out of some habits that have kept them 'stuck' in unhelpful patterns for decades, or reach that 'aha!' moment when they work out a piece of the puzzle that makes their journey forward much easier, instead of a struggle (and of course when we see all of those things in one person!)

Thanks to all of our clients for choosing to share your journey with us. We look forward to working with you again in 2016.

Surviving the Holidays

By Kate Gudorf

It’s no wonder this time of year is called the silly season. There are events, functions and family gatherings scheduled nearly every week, plus you have to do your holiday shopping! It can feel nearly impossible to stick to your healthy eating goals this time of year. But if you're mindful, you can avoid the diet pitfalls and make healthy eating a piece of cake (pun intended). 

What are the common diet pitfalls? Some of the more common traps include alcohol, the food served at holiday functions and gatherings, plus limited time to prepare healthy meals at home. Luckily there are plenty of ways that you can reduce the impact these pitfalls have on your diet. 

Alcohol is often the beverage of choice during the holidays, but if you're not careful, it could lead to weight gain. Alcohol offers no nutritional value and is full of kilojoules. But fortunately, there are things you can do to minimise your kilojoules from alcohol. 
  • Try light beer instead of full strength. Every schooner of light beer will save you about 200kJ, which is a lot (particularly as the drinks begin to stack up). 
  • Alternate alcoholic drinks with non-alcoholic drinks such as water, soda water or mineral water with lemon or lime. 
  • Mix equal parts soda water with wine for a wine spritzer. This will cut your kilojoules from wine in half. 
  • If having a glass of wine, don't fill it to the top. Remember, one standard drink equals 100mL. An average pour may be more like 1.5 - 2 times a standard drink. 
  • Avoid snacks high in salt, as these are likely to increase your thirst and the amount of alcohol you drink. 
  • Avoid cocktails and mixed drinks with regular soft drink or fruit juice. These often have heaps of added sugar. In fact, one cosmo has more sugar than a jam doughnut! Why not try a vodka soda or spirits mixed with soda water or diet soft drink to save kilojoules and avoid excess sugar? 
  • Eat a light healthy snack before drinking alcohol to reduce the rate of alcohol absorption and prevent becoming overly hungry while you drink. 

Holiday parties and food:

Unfortunately, holiday food is festive food and not necessarily healthy food, but that doesn't mean you can't be healthy. Try some of these tips. 
  • Scan the room before you eat. Seek out the healthiest options and fill your plate with those. 
  • Rather than eating every canape that is offered, prioritise healthy foods first. 
  • Avoid fried foods, party pies, sausage rolls and sweets. Instead have sushi, vegetable or salad dishes, chicken or lamb skewers or fruit. 
  • Don't skip breakfast before your next function. This will make the tempting food all the more tempting. Have a healthy breakfast in the morning. Prior to attending your function, have a healthy snack, like fruit and yoghurt or a handful of unsalted mixed nuts. 
  • Position yourself away from the buffet to avoid temptation and prevent grazing. 
  • Eat from your own small plate rather than a shared platter. This will allow you to keep track of how much you've eaten. 
  • Offer to host the next function or gather so that you can take control of the holiday menu and prepare healthy options. 
  • If you can't host, offer to bring a salad or healthy side dish. 

Time poor:
With many commitments cluttering your diary this time of year, it can be difficult to prioritise healthy food prep at home. Just because you're time poor, doesn't mean your food choices have to be poor. 
  • Summer is a great time of year to make quick and easy salads for dinner. Try a quinoa tabbouleh with shredded chicken or an Asian style beef and noodle salad. 
  • Create a list of your healthy go-to meals, so when your brain is full and your belly is empty, you have a list to fall back on. 
  • Make sure you schedule time to do a weekly shop. Purchase enough staples so that whipping up a healthy meal is easy. 
  • If you have a few spare minutes, prepare a weekly (or even three day) menu. What small amount of time you invest in planning ahead will pay off exponentially in time savings during food prep, not to mention kilojoules saved. 
  • If you must rely on take-away, try a roasted chicken and salad, lean steak and vegetables or stir fry with chicken, vegetables and boiled rice. 

Looking for more tips? Why not come in and have a chat for more personalised advice.

Newtown Nutrition measuring cups have arrived!

Do you how much food you actually eat? Our eyes are often bigger than our belly (or at least what our belly needs!) and many people serve themselves much larger portions than they realise. For years we have been encouraging our clients that an easy way to keep an eye on portion sizes is to serve with a measuring cup.

Measuring cups are a great way to portion out:
  • breakfast cereal (keep one in the cereal container to use as a scoop!) 
  • rice, pasta, couscous etc.
  • fruit salad
  • yoghurt or icecream
  • and much more
And of course, measuring cups are essential for measuring ingredients when baking.

We've had many people ask us where they can buy measuring cups, and now we have the easy answer - you can get some directly from Newtown Nutrition!

Check out our new Newtown Nutrition set of four measuring cups. The set includes 1/4 cup, 1/3 cup, 1/3 cup and 1 cup (metric). For only $5, grab a set next time you're in the clinic - or let us know if you would like them posted out to you.

Our measuring cups would make a great idea for a stocking filler too! Or team them up with a Gift Voucher or a cookbook for a Christmas gift idea.

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 inquiries, please email or contact reception on (02) 9517 9932.

New discounted packages

Thinking of booking an appointment with one of our friendly dietitians? We have created new discounted packages for you to choose the support you need.

   ‘Get me started’ package          -        10% discount
Includes initial consultation + 2 x follow-ups offering 10% off the total cost*. This package is ideal if you have a short-term goal, or are simply needing some advice and someone to guide you while you become confident in making the changes you’re after. 

‘Keep me going’ package          -        15% discount
Includes initial consultation + 4 x follow-ups offering 15% off the total cost*. This package is great if you are wanting to better understand your eating habits and looking to stay accountable while creating new ones.

‘Get me there’ package             -        2 consults FREE
Includes initial consultation + 9 x follow-ups offering 2 free consults*. This package is perfect if you have longer-term goals, complex conditions, or would like regular guidance and advice to keep you on track. 

*Discounts are applied when package is paid up front at initial appointment. Package pricing varies between practitioners – enquire for costs.

Private Health rebates may be available depending on your level of cover.

For enquiries or to make a booking, email or call reception on (02) 9517 992. These packages are perfect for our Gift Vouchers for Christmas!

Recipe of the month: Delicious Baked Christmas Pudding

This month I have chosen to share a recipe by Teresa Cutter 'The Healthy Chef' because fruit pudding is one of my all-time favourite xmas foods - and not only is it pretty easy to make, being able to add plenty of nutritious ingredients is a bonus, while avoiding some of the nasty additives found in many store-bought ones. Not only that, this version is Gluten and Dairy free! Enjoy - Amanda.


    • 450g pitted fresh medjool dates
    • 1 whole sweet orange – including skin.
    • 2 organic eggs
    • 1/4 cup olive oil or good quality melted cultured butter
    • 1 teaspoon vanilla bean paste or extract
    • 1½ cups (250g) raisins
    • 12/3 cups (250g) organic dried apricots, chopped
    • 1 cup freshly squeezed orange juice
    • 3 cups (300g) almond meal (see notes)
    • 2 tsp ground cinnamon
    • ½ tsp ground nutmeg
    • 1/2 tsp ground ginger
    • pinch sea salt


      1. Soak the raisins and apricots in the orange juice for a few hours or overnight – this will help them become plump and moist.
      2. Steam the whole orange for 1 hour until softened then cool.
      3. Preheat your oven to 160C fan forced or 180 C (no fan).
      4. Lightly oil 2 x 750 ml pudding moulds and line with baking paper – alternatively if you’re making individual puddings, lightly oil 12 x ½ cup dariole or pudding moulds.
      5. Combine dates and whole steamed orange (chopped) into a food processor. Process for about 30 seconds – 1 minute or until the dates have combined with the orange and a paste has formed.
      6. Add eggs, olive oil, vanilla, cinnamon, nutmeg, sea salt and ginger. Process again until the batter is smooth and creamy looking.
      7. Transfer to a large bowl. Drain the orange juice from the soaked dried fruit and discard. Add sultanas, apricots, almond meal and mix well.
      8. Divide between pudding / dariole moulds. Place into a deep baking dish. Pour enough freshly boiled water to come half way up sides of pudding bowls. Cover with a layer of each baking paper and foil, pressing around edges of pan to completely seal.
      9. Bake large puddings for 1 hr 30 mins. Bake small puddings for 1 hour 10 minutes – test each to make sure they are fully cooked through before removing from the oven. The puddings should still be lovely and moist in the middle – but not wet or undercooked. Invert puddings onto a serving plate.
      10. Serve with Custard or Greek Style natural yoghurt.

      Full recipe from The Healthy Chef found here.