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

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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!

Tips for getting through the holiday season

Merry Christmas to those that celebrate!
The next few days may prove difficult for some people, particularly if you are working through recovery of an eating disorder, or your relationship with food is not as healthy as you would like. Clients over the past week have spoken of anxiety around aspects of the holidays, such as judgements by others about the food you are/are not eating, dealing with disordered thoughts and behaviors when in the spotlight (social situations), having to eat more than what you’d like, or eating feared foods to be polite to others….. Here are a few tips to help you eat in peace these holidays:
1) Ignore all the “how to keep your waist down” and “tips to shake the xmas weight” articles!! My news feeds are flooded with them… Just skip over them. A week of eating more or less than you would normally is not going to make a difference.
2) Eat mindfully, respecting your hunger and fullness cues… Eat slowly and savour your food… Take in the look, texture, taste and smell of your food. Think about the love, care and thoughtfulness that went into preparing the food.
3) Remember you can have it if you want it, but do you feel like it in that moment?
4) It’s normal to do some non hungry eating if you are really enjoying the food and the experience of eating in that moment
5) Utilize your support people who know you and what you are going through. Talk to them about the support you may need to ease any distress.
6) Don’t avoid meals or social situations- prepare yourself for situations where food will be present and incorporate it into your daily eating pattern.
7) Be prepared with distraction activities after meals if this is important for you.
8) Remember (although it may be hard!) that Christmas is not all about food- for you it may be a time to catch up with family and friends, a time to relax and unwind or a time of self care and reflection

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Quick dinner ideas – Beef Ragu

imageOK so we all have different ideas about what is quick. Anything that is ready within half an hour after I get back from work is quick by my standards.  I was getting a bit sick of the same old Spaghetti Bolognaise, and started back at work 2 days a week. I wanted something I could have ready for when I came back from work at dinner time to feed the kids within half an hour and that means finding some great recipes for a slow cooker.

I found one for Beef Ragu which turned out thick and perfect! I prepare my slow cooker recipes the night or day before, put it on in the morning and then it is ready when I get home. All I need to do is boil the pasta and serve.

Beef Ragu

Plain Flour, for dusting
1kg Beef Chuck Casserole Steak, or gravy beef, cut into approx 2.5cm cubes
2 tbsp Olive Oil
1/2 small Brown Onion finely chopped
2 cloves Garlic, finely chopped
2 sticks Celery, cut into 1cm pieces
2 medium Carrots, peeled, cut into 1cm pieces
1 sprig Fresh Thyme
2 x 400 g cans Whole Peeled Tomatoes
1 cup Beef Stock
1/2 cup Water
1/4 cup Balsamic Vinegar

1. In a frying pan, fry onion until softened and add celery, carrot and garlic. Put into slow cooker bowl.

2.  Toss beef in flour, salt and pepper.

3. Brown meat on all sides in frying pan, about 8 minutes. Add to slow cooker bowl.

4. Add the tomatos, stock, thyme and balsamic vinegar and water to the frying pan and simmer, making sure to scrape off any remnants of the meat into the sauce. Add to the slow cooker bowl and stir everything together

5. Cook on high for 8-10 hours. Before serving, use a spoon to stir the sauce well and shred the meat throughout. Serve over pasta.

Body Image and Eating Disorders Awareness Week 1 – 7 September, 2014

Body Image and Eating Disorder Awareness Week aims to raise awareness of these life threatening conditions and help reduce the stigma associated with eating disorders.

There is an enormous lack of knowledge in Australia surrounding negative body image and eating disorders. The reality is that they are extremely common, affecting an increasing number of people each year. In fact, almost 1 in 20 Australians are thought to have an eating disorder. They are not a lifestyle choice, they are not about food and you cannot tell just by looking at someone if they are suffering. Negative body image is a risk factor for developing an eating disorder.

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Schools can have a role to play in prevention by implementing a whole school approach to body dissatisfaction, eating and wellbeing. We have long known that eating disorder risk prevention programs in schools (both primary and secondary) can have an impact on children’s behaviour and attitudes. However, it is also recognised that single information sessions (not backed up by changes in the school environment) have little long-term impact on either body image, self-esteem or eating behaviours (Eaing Disorders Vic). Contact Nicole to find out more.

If you need help for yourself, a family member or friend, you can call 1800 ED HOPE / 1800 33 4673 (Mon-Fri 8am – 9pm) or visit http://thebutterflyfoundation.org.au/national-edhope-line/ for web support.

If in crisis call Lifeline 13 11 14 (24 hrs).