Category Archives: Uncategorized

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

 

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 

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

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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