Friday, 22 January 2016

Making ‘New Year Resolutions’ positive

By Amanda Moon (inspired by Bodypositive Australia)

It’s the start of a new year, and the time when many of us feel motivated to re-commit to health goals. But this year I urge you to re-consider how helpful your resolutions are for you and your self-confidence! How many times have you been able to follow-through with your plans in the past? If not many, how has that made you feel?

I recommend this year your resolution be that you no longer make ‘New Year resolutions’ and instead commit to doing things for yourself and your health motivated by self-care any day of the year, minute or second of the day.
Having said that, asking yourself the following questions may be a helpful way to reflect on the past year, and allow you to move into the new one with more clarity…. not more guilt!
  • What things really worked for me last year? Would I like to keep these going?
  • What things made me feel great that were easy to do? Can I do more of these things?
  • Who did I connect with that made me feel good about myself or made me laugh? Can I spend more time with these people or connect with more people like this?
  • How much time and energy do I honestly have to commit to something new? Be realistic – the answer may be none!
  • What are some things I would like to do this year? Consider WHY you want to do them and how you can make them happen – you may like to write the action steps down as a start to your plan. Remember that small steps are easier than large. 
  • What are some things that I don’t really want to continue this year?

Give it a go to see how liberating and insightful this is.

NEW 'Intuitive Eating' and 'No More Dieting' programs

With the start of a new year, our dietitian Amanda Moon is very excited to launch not one, but two new programs! 

'Intuitive Eating' Program

This program is for people who often eat for reasons other than hunger - such as emotional, comfort, boredom or simply habit; or have a habit of eating larger serves of food than they think they need without knowing why or what to do about it.

The 'Intuitive Eating' program helps you to learn how to:
  1. Understand what drives or influences you to eat.
  2. Trust your body to tell you when, what and how to eat (encompassing mindful eating).
  3. Eat in a flexible way that honours hunger, fullness, appetite and pleasure, and removes any food judgement.
  4. Nourish your body (and mind) with foods you enjoy.
  5. Use self-care as a motivator to guide your eating experiences.
  6. Have a more positive relationship with your food, body and mind.
Click here to learn more about the 'Intuitive Eating' program

'No More Dieting' Program

This six-consult program is especially designed for people who are sick of dieting, and want to find freedom from food 'rules' and restrictions, and have a better relationship with food and themselves.

What the 'No More Dieting' program offers you:
  1. Freedom to let go of your weight focus and start focusing more on taking care of yourself.
  2. Eliminating food and eating restrictions and rules by learning to trust your body to tell you when, what and how to eat (being a more mindful and intuitive eater).
  3. Learning about non-diet nutrition.
  4. Eating in a flexible way that honours hunger, fullness, appetite and pleasure, and removes any food judgement.
  5. Accepting and respecting the natural diversity of body sizes and shapes. 
  6. Finding enjoyment from moving your body and being active.
Click here to learn more about the 'No More Dieting' program

Inquire or make an appointment today!
Ph (02) 9517 9932  

Upcoming Maternity Leave - book now!

Congratulations to our dietitians Kate and Ines who are both expecting new bundles of joy in the coming months!

If you’d like to catch up with them before they go on maternity leave (from March, with a planned return date in August), call now to make an appointment so you don’t miss out.

While they’re gone, no need to worry – our other dietitians will be more than happy to offer support and look after your needs.

If you have any questions, please email

Wanting to make an initial appointment with one of our dietitians? View our website here to see which of us will best suit your needs.

New TEXT reminder system

We're excited to announce that we are now able to send text reminders (as well as our regular emails) two days before your scheduled appointment. 

We'd love feedback on this new system and whether you find text reminders two days in advance useful - or if you would like more notice. 

Please send your feedback to

Many thanks

Recipe of the month: Cauliflower Pizza with Zaatar and Tahini

Thanks again to Caroline at the Healthy Home Cafe, this month we are excited to share her Cauliflower Pizza with Zaatar and Tahini! Can you guess how many serves of veggies are in a slice?

"This pizza is almost entirely made from vegetables…. You start by creating a base from cauliflower, which is part of the brassica family of vegetables, known for their powerful anti-cancer properties. Then instead of spreading the base with a tomato sauce, you sprinkle it with the Lebanese herb mix Za’atar. Za’atar is a delicious, tangy Middle Eastern spice blend which includes dried oregano, thyme, ground sumac (a lemony flavoured berry which gives Za’atar its tang), sesame seeds and salt. Next you pile on your vegetables – whatever you have on hand. Then, to make it really special, drizzle the pizza with a super-tangy lemony tahini sauce…Then sprinkle with a little more Za’atar and garnish with fresh coriander leaves to serve…" Caroline. 

For the base:
1 large (950 grams) cauliflower
2 eggs
¼ cup (30 grams) fresh grated Parmesan cheese
salt and pepper

For the topping:
3 tablespoons za’atar, plus a little extra for garnish
1 tablespoon extra-virgin olive oil
1 small leek, sliced
4 cups kale leaves, steamed for 6 minutes
2 cups cooked diced pumpkin (200 grams)
2 medium zucchini (150 grams each), sliced thinly lengthways and pan-fried in a little oil
1 small jar roasted peppers, drained and sliced thinly
3 tablespoons tahini
3 tablespoons lemon juice (approx. 1 lemon juiced)
1 clove garlic, crushed
Pinch of salt

  1. Preheat the oven to 170C degrees and line two large baking trays (35 x 25 cm) with grease proof paper.
  2. Roughly chop the cauliflower, then place in the bowl of a food processor and pulse until a rice-like texture is created. You may want to do this in at least two batches, depending on the size of your food processor.
  3. Tip half of the mix onto each of the prepared trays and form into a circle, oval or rectangular shape approx. 18 cm in diameter and at least 1 cm thick.  Cook for 30 minutes, until bases are firm and start to go brown.
  4. Meanwhile prepare your topping. Add the oil and the leek to a small saucepan and cook over medium heat for 4-5 minutes, stirring all the time, or until leek softens and starts to brown. Assemble all other pizza toppings ready for when the bases are cooked.
  5. When the cauliflower base is cooked, sprinkle the za’atar evenly over the bases, then top each base with kale, pumpkin, zucchini and roasted peppers. Return pizzas to the oven for around 10 minutes.
  6. Meanwhile, mix together the tahini with the lemon juice, garlic, salt and a little water to make a sauce with a consistency that can be easily drizzled over the pizzas. Remove pizzas from the oven, drizzle with the tahini sauce, sprinkle with some extra za’atar and garnish with coriander.
  7. Serve with salad or steamed broccoli and enjoy!

Tips: For a slightly firmer base, add 1-2 tablespoons of psyllium husks along with the egg & cheese.