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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nutrition melbourne

Recipe – Overnight oats (Bircher Muesli)

Serves 2-4

Ingredients
100 g oats (1 cup) (quick)
2 tablespoons white chia seeds
1 tablespoon pumpkin seeds
350 ml milk , of your choice (Jamie uses almond or coconut)
(11/4 cups)
1 tablespoon maple syrup
a dash of all-natural vanilla extract
a squeeze of lemon juice
2 ripe pears
1 pinch of ground cinnamon
a small handful of dried sour cherries , or cranberries

The night before, put the oats, chia seeds and pumpkin seeds into a bowl or container, pour over the milk, and add the maple syrup, vanilla and lemon juice. Mix well, then cover and pop into the fridge overnight.

In the morning, chop the pears into little chunks, sprinkle over the cinnamon and add the sour cherries and either layer them up with the oats and seeds in a glass or bowl, or just run out of the door with everything in a little container.

 

This recipe is from jamieoliver.com/recipes

 

Workplace health and wellbeing

This is a photo of me prepping for a couple of sessions with a marketing team from a health and beauty business at their workplace. We made a couple of recipes and discussed ways to get more nutrition in during the day at work, especially when you get in a rut of making the same sandwich, or visiting the same cafe everyday at lunchtime. In particular we spoke about breakfast and snack ideas. This team brings their breakfast in to work everyday and eats together before work- what a wonderful office culture!

I couldn’t have conducted a session without talking about mindful eating and conducting a mindful eating activity which of course they found really enlightening.

Read one of the recipes for Overnight Oats here

I have not disappeared – Like us on Facebook!

dietitian melbourneI have been a bit quiet on the website blog – no new recipes or stories. Besides all my good intentions, it is really hard to give every area of my life the attention it really needs! I do however have a whole lot of draft posts waiting for some love, and I hope to start posting a bit more regularly soon.

As always, I continue to see clients in Camberwell for nutritional counselling of eating disorders, disordered eating and assisting people to learn the Non-Diet Approach skills for health and wellbeing. Click here to make an appointment. I also post things on Facebook, usually re-posts of interesting articles from colleagues and bloggers. I recommend you get on it and click Like – and make sure you let me know what else you would like to see from me!

Quick dinner ideas – Soft Tacos

IMG_4917-1.JPG
We have just discovered the soft form of tacos. I believe this is actually the traditional kind, according to the Mexican episode of Food Safari. And they are SO much tastier and fresher than the crunchy kind. Importantly, they are much easier to eat, and more appropriate for little hands.

In the photo you will see minced beef, but I’m going to post my oven slow cooked beef recipe. Of course this is also perfect for an electric slow cooker!

Ingredients:
Meat filling —
500g casserole steak
1/2 onion
2 tbsp Smoked Paprika powder
1 tbsp coriander powder
1 tsp cumin powder
400g chopped tomatoes
2 tbsp tomato paste
1 cup beef stock
2tsp cornflour
2 chillies finely chopped (optional)
Packet of soft tacos, or make your own – here is a recipe http://www.tasteofhome.com/recipes/homemade-tortillas

Extra filling–
Corn kernels
Mashed Avocado
Coriander
Chopped Cucumber
Shredded cheese
Frijoles (Refried beans)
Lettuce

Method:

Heat oven to 180 deg Celsius.
1. In a casserole dish, brown the whole piece of casserole steak with oil for about 3 minutes on both sides on medium-high heat. Remove from pan.
2. Fry onion and garlic in the pan until just brown.
3. Add paprika, cumin and coriander and fry until fragrant.
4. Add tomatoes, tomato paste, cornflour, beef stock and the piece of steak. Bring to the boil.
5. Place a lid over the casserole dish and put in the oven for 2 – 2.5 hours or until the meat can be pulled apart easily.
6. Remove from oven and let sit for 30 mins.
7. With 2 forks, shred the beef steak and stir through the sauce.

Serve the meat in a soft taco with your favourite fillings. See above for ideas!