P 02 4323 9100   E nicole@eat-sense.com.au
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Nutrition

A Dietitian’s Guide to Surviving Winter

  • In Blog, Healthy eating, Nutrition
As the temperature drops, people’s motivation to eat well, exercise and take care of themselves seems to waiver. Keeping our bodies well nourished during the cooler months is essential for protecting against some of the negative side effects winter has on the body including low
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Eat to beat high blood pressure

Eat to beat high blood pressure

  • In Blog, blood pressure, Healthy eating, High blood pressure, Nutrition, Plant-based diet, Whole-food plant-based
Blood pressure is the pressure of your blood on the walls of your arteries as your heart pumps it around your body. It is a vital part of how your heart and circulation works. Your blood pressure naturally goes up and down all the time,
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  • A Dietitian’s Guide to Surviving Winter
  • Eat to beat high blood pressure
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West Gosford Clinic
Ground Level , Riverside Tower,
69 Central Coast Highway
West Gosford, NSW, 2250

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Unit 9c 1-10 Amy close, Wyong, NSW, 2259

FROM INSTAGRAM

NUTRITION FOR SHIFT WORKERS || In Australia, close to two million people are working some kind of shift-work as part of their main occupation. . Being a shift worker, particularly night shift is associated with an increased risk of weight gain, type two diabetes and cardiovascular disease. . Our top tips for eating well around shift work include; . 1/ Try your best to maintain a regular eating pattern with the same number of meals per day regardless of the shift you're working . 2/ Aim to eat every 4-6 hours when you are awake . 3/ Try your best to avoid eating between 10pm to 6am and include a small fasting window between these times. There is a misconception that eating during night shift, particularly carbohydrates, helps keep you awake, when in fact preliminary studies show the opposite may be true i.e. eating carbohydrates increases fatigue . 4/ If you need to eat during the night, opt for a high protein, lower carb meal or snack such as chicken and salad, frittata, greek yoghurt and nuts or boiled eggs. Try your best to avoid large portions of carbohydrates in the evening as numerous studies have shown that when carbohydrates are consumed late at night there is a larger increase in post-meal glucose and insulin levels. Over time this increases one's risk of type two diabetes and cardiovascular disease.
Ain’t that the truth.
HEALTHIER ENTERTAINING || As the warmer months roll in we all tend to entertain and spend more time eating and socialising with friends. My favorite dessert to prepare is a nice fruit platter as it’s quick and easy to make, relatively cheap and it can also save you a whole lot of unnecessary calories after a large meal and a few drinks. A few other tips for healthier entertaining include: - Skipping entrees or calorie dense nibbles like chips and opting for a main meal and fresh sides. If you do want to do a grazing board include seeded crackers, vegetable based dips, olives, veggie sticks, smoke salmon, nuts - Preparing some delicious vegetable based sides like roasted or BBQ veggies, sautéed green beans or asparagus, sweet potato wedges or a fresh garden salad - Opting for mineral water or kombucha instead of soft drink. - Watching your alcohol intake. - Going for a lighter dessert - Incorporating fresh seafood. - Including some vegetarian dishes that hero vegetables. - Using healthier cooking methods like stir-frying, roasting, slow cooking, sautéing, baking or BBQing
MONDAY APPOINTMENT || I have had an appointment open up for a new patient at @yourfamilydoctors this Monday the 2nd of December at 11am. My books are full for 2019 so give the office a call on 43654999 to book in. Don’t wait until the new year to start focusing on your health goals!
BEHIND || Every small business is a tribe of people supporting them. Thank you to mine ✨✨✨
CHISWICK || Do yourself a favour and make sure you visit @chiswickwoollahra at least once in your life time. It was hands down one of the most delicious meals I’ve ever had! How bloody good is food ✨✨✨

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