Thursday, 24 March 2016

What is a ‘healthy weight’? You may be surprised!

By Amanda Moon

Last month included Australia’s healthy weight week, an annual campaign encouraging Aussies to get into the kitchen for more home-cooking, in support for maintaining a healthy weight. This got me thinking about how frequently people tell me they’ve been trying for years to get to a ‘healthy’ weight. But what does a healthy weight even mean?

In honesty, there is no magical weight or BMI (a common measure of how ‘appropriate’ your weight is for your height) that will tell you that you are ‘unhealthy’! The fact is, we have every chance of being healthy at any size or body shape. 
Do I hear a gasp?

As explained beautifully by Linda Bacon in the book Body Respect, it’s true that many diseases are common in heavier people, but that doesn’t mean the weight itself causes the condition. Plus many thin people still get obesity-related diseases like diabetes and heart disease. Research shows that thin but unfit people are at least twice as likely to have poor health that fatter people who are fit. So fitness appears to be a key factor in health, not what you weigh! Other factors like anxiety, low self-esteem, dieting, social isolation etc. can cause stress – which we all know has detrimental effects on our health, and once again is not related to weight. Of course what we eat also impacts how our body is nourished, and some foods do a better job at this than others. 

It’s true that not everyone is at a weight optimal for their health. But knowing that health can come at any size is a more compassionate way of motivating yourself to improve your fitness, keep stress low (including through stress-reducing activities) and considering nutrition, rather than be motivated by fear of what your size is. 

If you have a history of feeling unhappy about your body size or shape and want to free yourself from the frustration of a weight-focused life, I would love to help you through this. Take a look at my 'No More Dieting' program to learn how I may be able to help.

Product Review - Raw C Protein & Cocao Coconut Water

By Liz Beavis

Protein in water? Ewww! We are so used to the milky taste of protein drinks that the thought of a ‘lighter’ drink full of protein is almost off-putting. And so the sample of chocolate flavoured protein coconut water sat in my fridge for 3 weeks before I got around to trying it. But when I did I was very pleasantly surprised.

The taste was definitely chocolate (fortunately - I’m always disappointed when something offers the taste of chocolate but fails; Chico Babies were never my thing!) with a texture that was thick enough to support the chocolate, but also very, very light.

Unlike most protein drinks it didn’t taste or smell remotely milky so is perfect for people who need to up their protein intake (e.g. after surgery or after exercise) but don’t like milky tastes. And this stuff packs a punch - 20g protein per serve (330ml tetrapack).

Also unlike most protein drinks it is quite light, so it doesn’t leave you with a heavy bloated stomach afterwards. In fact the type of protein is made from Pea Protein so it is dairy free - perfect for those with a dairy intolerance or vegans. Although some Pea Protein drinks can be heavy or grainy Raw C Protein Coconut Water skips that in favour of being light (I think I may have mentioned this before?) and tasty.

Don’t like coconut water? No problems, although that is the base of the drink, there is no trace of coconut or coconut water flavour at all.

Raw C Protein Coconut Water is perfect for anyone who needs to up their protein intake and is looking for a change from heavier protein drinks. It is great as a protein supplement or a snack-on-the-go. Have it on it’s own, or add some fruit and blend to make a smoothie.

We like it so much we now have some in stock in our clinic, or you can purchase online from (enter our code nnutrition to receive a 10% discount!)

Vege-licious Autumn Winter digital cookbook

Our good friend Caroline Trickey from Healthy Home Cafe has recently just released her first digital cookbook. This great resource includes some of her popular creations, in aim to help you eat more plant based foods and enjoy the many health benefits that they provide.

"Research overwhelmingly shows that a predominantly plant based intake is vital for good health, yet many people struggle to eat the beneficial amount of plant based foods such as vegetables, salads and legumes they need every day – often because they don’t know how!

So I created and designed this book to show you just how easy and delicious eating more plant-based foods can be." Caroline
Cost $9.99

Download from:

Recipe of the Month: Shepherds Pie with Sweet Potato & Celeriac Mash

This month Caroline from Healthy Home Cafe shares a hearty meal that's really easy to prepare. They're super-tasty and a great way to ‘hide’ vegetables in a meal for the fussy vegetable eaters.

Ingredients - serves 8

1 large(750 grams) sweet potato
½ cup uncooked brown or puy lentils (or 400 gram tin lentils, drained and rinsed)
1 tablespoon extra virgin olive oil
1 large brown onion
500 grams turkey, chicken or beef mince
2 cloves garlic, crushed
2 large flat (120 grams) mushrooms, diced
3 medium carrots (330 grams), grated
400 gram tin diced tomatoes
2 tablespoons Worcestershire sauce
2 tablespoons tamari or light soy sauce
2 tablespoons tomato sauce or relish
2 cups vegetable or chicken stock
1 tablespoon cornflour
1 cup peas
½ cup frozen spinach, or a large handful of baby spinach leaves
2-3 small (700 grams unpeeled, 500 grams when peeled) celeriac (or extra sweet potato)
1 tablespoon butter (or olive oil)
⅓ cup milk
¼ teaspoon salt
pepper, to taste
50 grams tasty cheese

  1. Heat oven to 170 degrees.
  2. Place sweet potato on lined oven tray and bake in the oven for 1 hour.
  3. Meanwhile, make the pie filling: If using dry lentils, cook them in boiling water for 15-20 minutes. Drain.
  4. Heat a large sauteing pan over medium heat.
  5. When hot, add the oil and onion and cook until the onion browns, 4-5 minutes
  6. Add the mince, using a wooden spoon, break it up and cook until it starts to brown, 7-8 minutes.
  7. Add garlic and mushrooms and cook for 2-3 minutes, then add the carrots, tomatoes, rinse the tomato tin out with about ½ cup water and add that, Worcestershire sauce, tamari or soy sauce, tomato sauce, stock and lentils. Cook for 7-8 minutes.
  8. Sprinkle the cornflour over the top and mix through.
  9. Add peas and spinach and stir through. Turn heat off and set aside.
  10. Peel celeriac, cut into small cubes and boil in water for 15 minutes until soft. Drain.
  11. When the sweet potato is cooked, cut open and scoop out the middle. 
  12. Put cooked sweet potato, celeriac, butter or oil, milk, salt and pepper into the bowl of a food processor and puree.
  13. Turn oven up to 220 degrees.
  14. Pour shepherds pie middle into a large ceramic dish or scoop into individual ramekins.
  15. Top with sweet potato and celeriac puree.
  16. Grate cheese on top and bake for 20 minutes, until cheese has melted and browned.
  17. Serve with a green salad or steamed greens.
* this recipe is gluten free if you use Gluten Free ingredients (eg Tamari/Soy Sauce, stock, relish, cornflour)