Classic Anzac Biscuit Recipe

Ingredients

1 cup rolled oats

¾ cup raw sugar

¾ cup dessicated coconut

1 cup plain flour, sifted

125 g butter, melted

2 tablespoons Golden Syrup

½ tsp bicarb soda

3 tablespoons boiling water

Method

Preheat the oven to 180°C or 160°C  fan forced and line a baking tray with baking paper.

In a large bowl, mix together the oats, coconut, flour and sugar.

Melt the butter and golden syrup together, either on a low/medium heat in the microwave or a low heat in a saucepan.

In a separate bowl,  combine the bicarb and boiling water. Add this to your butter and golden syrup mixture. Add this to your dry ingredients and combine.

Place balls of the mixture onto the baking tray leaving about 6 cm between them. This would fit about 9 biscuits to a standard tray.

Bake for 15-18 minutes or until golden brown, and rotate the trays halfway so your biscuits cook evenly.

Transfer to wire rack to cool.

MMMM I can smell them now. Enjoy!!!

Eating during the holidays while pregnant

pregnancy article ninehoney

I was interviewed for an article this week about safe eating during the holidays while pregnant. (trigger warning: the article is embedded on a page which features other articles stuck knee deep in diet culture). When pregnant, the risk of becoming ill from food borne bacteria such as listeria and salmonella increases, and listeria can also effect the foetus/embryo.

Particular foods have an increased risk of carrying these bacteria than others and you can read more about that in the article. Although the topic of intuitive eating was not covered in the article, it was important to me that I got across the message that women should not feel shamed about the choices they are making. Know the information, and make the choices which you feel comfortable with.

If you have a history of chronic dieting, or an eating disorder, you may need extra support while trying to navigate this on an individual level. Feeling restricted in any way can increase the risk of disordered eating behaviour,  so please speak with your support team to discuss how it may apply to you and to put safe strategies in place if needed.

For more information on eating disorders and pregnancy from Eating Disorders Victoria, click here.

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International No Diet Day

International no diet day is about raising awareness of the dangers of dieting – restriction and deprivation of food. Everyday should be no diet day –  you can learn to not diet and have peace with food again. You can learn to eat all the foods you love, and feel better in yourself in so many ways. It may take longer than you’d hope, and be more challenging in so many ways, but you got this!

If you can make one little step towards a life without diets, what would it be?? If you look back in 10 years, it may actually be the biggest step you have taken.

If you would like to make an appointment to begin a life without diets and food restriction, please contact me. I’d love to work alongside you!

–Nicole

 

mindful eating

Mindful Eating For Beginners – Mindful Eating Day

You might have heard a lot about Mindful Eating recently. It seems to be everywhere at the moment within the health and wellness industry. You may have heard phrases like “Learn to eat mindfully for weight loss” or “lose weight enjoying the foods you love”. While it’s true that mindful eating is an amazing practice to reconnect you with the joy that eating can bring, the thing is is that lately it seems to have been hijacked by the diet industry, and is often described as a weight loss tool, or as a way to “control your weight”.

When mindful eating is linked to weight loss, the true meaning and intent of mindfulness and mindful eating has been lost.

What is Mindful Eating?

Mindful eating is a practice born from the Buddhist experience of mindfulness. A Western definition of mindfulness by Jon Kabat-Zinn is “paying attention in a particular way; on purpose, in the present moment and non-judgementally”. Mindful eating therefore is the practice of mindfulness applied to eating. Paying attention purposefully and with awareness and curiosity, to the act of eating without being judgemental about what, why and how we are eating. By doing this we are able to fully connect with our body and its senses and experience the full pleasure of eating, and nourish it in a way that is serves us best.

Mindful eating is about the experience and letting go of our fears and judgements we may have about eating, and our bodies – not a method of weight loss. You can see, therefore, how mindful eating and weight loss don’t fully compliment eachother.

How to eat mindfully

For someone who has never practiced mindful eating before, I encourage them to choose a meal, a snack, or an eating time where they may like to introduce it first. This may be a meal where they know they already are in a much calmer place, or quite a chaotic meal where they would like to be able to eat in a more mindful way.

Together we discuss some strategies to support them in bringing some awareness to the meal. This might be from the time they walk in the door, it might be when they are ready to cook or prepare their meal, or it may when they are sitting at the table ready to eat. To begin with, it may not be practical to eat your whole meal or snack in a mindful way. For a lot of people, eating the first few mouthfuls of your meal or snack with full awareness and curiosity can help create some calmness  for the rest of the eating experience. It also helps you practice some of the skills which will help you to eat more mindfully such as becoming curious about your needs and experiences, testing sayings or mantras to help with the experience, becoming more aware and reconnecting with your hunger and fullness, and practising letting go of judgements.

For more information on mindful eating, visit the Centre for Mindful Eating.

You can sign up to receive my free “Peaceful Eating Tips” printable here.

To book a consultation to discuss how you can apply mindful eating, contact me.

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Non-Diet approach in practice

non diet approach melbourne

I came across this quote from Michelle May M.D the other day, and I absolutely love it. A client of mine came to this realization the other day, as he is working on trying to view all food as not good, or bad, but rather neutral. He described the importance of choosing higher quality, “nicer” foods and those which he really feels like, rather than what he thinks is “healthier”.     The effect on his overall relationship with food being:
– Decreased feelings of guilt,
– Increased feelings of satisfaction,
– No longer always thinking about what his next meal or snack will be and
– Reducing the constant “obsessiveness” with what he “should” be doing.

This freedom to choose what you really feel like is one of the key aspects of setting yourself on the path towards peace with food and eating.

Self compassion 

  
A common theme throughout each of my sessions with clients today was self compassion. Expressing self compassion encourages you to nurture and nourish yourself in a more healthful way. 

Dr. Kristin Neff describes 3 elements of self compassion – mindfulness, common humanity and self kindness. She states “Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?”

To find out more about self compassion, visit Dr. Neff’s page http://self-compassion.org

And the Centre for Mindful Self Compassion 

Dietitian in Camberwell – new rooms!

I have just relocated to new rooms not far down the road from my old one.

Although it is inconvenient to have to relocate, especially over the christmas and new year period, the positive thing is I get to utilise these beautiful counselling rooms at Therapy FiveHT.

dietitian melbourne

Ahhh, couldn’t you just curl up and have a nice rest? I could! But don’t worry,  I won’t, I’d rather listen to my amazing clients talk about  about their food and eating experiences… and help them reconnect with food and their bodies.

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