Dietitian Tamara

Seeking mental health support from a dietitian can lead to:

* Improved mood, increases of productivity, focus and less fatigue
* Reduced symptoms of anxiety, stress, depression, sleep disorders, OCD, PTSD and ADHD
* Reduced side effects from medications for psychotropic conditions

Join our Nourishing call this : https://bit.ly/4c9ctLg

Looking for a healthy meal idea? Take a look at this recipe from Sports Dietitians Australia. Not just for athletes, everyone will benefit from the diversity of colours and flavours in this dish!

ReFuel Recipe - BARBECUED PRAWNS WITH MANGO SALSA IN LETTUCE CUPS

A great Summer recipe for dinner on a rest day! Or add a source of carbohydrates (eg, rice) if having this tasty dish on a training day.

Full recipe in the current edition of ReFuel Magazine - https://bit.ly/3uTpF26

There are many people who aren't able to eat food, but still require the same nutrition. A dietitian helps people who need tube feeding by recommending the best formula for the individual. The dietitian also calculates the required quantity and advises how and when the feed should occur. In general, the dietitian continues to monitor the patient and their health status. This is a shoutout to all the dietitians prescribing tube feeds and the companies that manufacture enteral and parenteral feeds.

Fibre is an important for regular bowel movement and digestive health. It is a type of carbohydrate that your body can’t digest but can help with APPETITE CONTROL, managing BLOOD SUGAR LEVELS, IMPROVE CHOLESTEROL and be a PROTECTIVE FACTOR AGAINST some CHRONIC DISEASES such as diabetes and heart disease.
It is recommended that you consume 25-30g of fibre each day. Ways to increase your fibre intake and meet this target include:
1. Eating a variety of fruit and vegetables
2. Adding nuts and seeds to meals
3. Eating beans and legumes (tinned 5 bean mix, chickpeas, lentils)
4. Eating more unprocessed wholegrains (eg grain breads, grainy crackers)

If you’re not sure if you’re getting enough fibre, talk to a dietitian today!

Choosing to become an APD (Accredited Practicing Dietitian) means you want to help people. You want to share knowledge about how eating great food can improve your health, boost your mood, give you more energy, reduce inflammation, moderate your blood sugar levels and so much more! I love giving people the info they are looking for that fits with their lifestyle. So, I'm happy to say Dietitians Day is coming up!

A lot of vegetable scraps go in the bin, but there are plenty of ways to use up the whole veg. Using the whole vegetable is a great way to reduce food waste. Plus, different parts of the vegetables provide us with different nutrients – something we miss out on when we chuck certain parts of the vegetable away! ⠀
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Check out these top tips to get the most out of your veg:⠀
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Roast your cauliflower leaves with your cauliflower florets for a crunchy addition to your plate.⠀
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Use vegetable peels and discarded ends to make healthy vegetable stock packed with goodness.⠀
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Add your broccoli stem to stir fries for extra crunch⠀
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For more food waste hacks, visit https://buff.ly/2DuqNSw⠀
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Eggs are great for healthy eating on a budget! They are full of healthy nutrients, super cheap and extremely versatile. ⠀
Eggs provide a range of benefits. They are rich in protein, perfect for growth and repair of our bodies. Better yet, they provide us with all the amino acids we need in one hit! ⠀
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Eggs are also a great source of omega-3 fatty acids. These healthy fats help our heart, brain and even can protect our eyes. ⠀
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We’ve created 5 delicious egg recipes anyone can make – no matter what your skill set. ⠀
-Boiled eggs - perfect for salads, ramen, or curry⠀
-Scrambled eggs, served with a side of toast or loaded into a delicious brekky wrap⠀
-1-minute fried eggs with saucy Asian noodles.⠀
-Cheesy omelette with wilted greens⠀
-Yummy egg cups⠀
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Ready to start cooking? Visit https://buff.ly/2DuqNSw ⠀

Grains and canned foods are great budget-friendly options to have on hand. ⠀
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Grains include pasta, oats, flour and bread. Buying wholemeal and wholegrain varieties of these foods can keep us fuller for longer and give us energy for our day. ⠀
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Canned foods, like canned seafood, legumes and veggies are another great healthy option to add to a quick dinner, lunch or snack. ⠀
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The best way to store them is in a dark, cool pantry. Storing these foods correctly means you can have them for months! ⠀
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For more information on how to store different foods, watch the latest videos by Cook Well, Eat Well at https://buff.ly/2DuqNSw
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Did you know that you have 50 trillion bacteria living in your gut?

Together they are known as your gut microbiome where they play an important role in maintaining good health and digestive function.

With so many micro-organisms living in your gut it is important that they are fed well and continue to diversify. One great way to achieve this is by aiming to:

EAT 30 DIFFERENT PLANT FOODS A WEEK that vary in colour as this can help diversify your diet and IMPROVE YOUR GUT MICROBIOME.

With spring starting this month, check out some of these seasonal fruit and vegetables to diversify your diet and keep your gut happy 😊

Just as food preference is personal, so too is each dietitians approach to your care.

While all Accredited Practising Dietitians (APDs) have the very best nutrition education and evidence based ongoing learning – they too all have different tastes....

They work in different industries and hold different passions, experiences, perspectives and areas of expertise.

That’s why during Dietitians Week (21-27 March 2022), Dietitians Australia is raising awareness for the many ways that dietitians improve lives.

No matter their specialty, a dietitian’s unique nutritional understanding enables us to live our very best life with support all the way.

Because we all like what we like – dietitians included!

We would love you to join the voice of Dietitians this Dietitians Week. Show your support: www.dietitiansaustralia.org.au/dietitiansweek2022

Dietitian Tamara updated their information in their About section.

Dietitian Tamara updated their business hours.

Even the most motivated people can lose their desire to make healthy choices. Check out this short clip from an unlikely source to keep you inspired on your wellness journey!

Warren Buffett: "I Had Girls On my Mind" (High Schoo) More Videos like thisCharline Munger: Why I HATE Tesla?https://youtu.be/SzAVnkwo8I0Charlie Munger: Why China is Better than USA?:https://youtu.be/6N3Wz4FxOD8...

"A sugar by any other name still tastes as sweet"

I'm sure that's what Shakespeare meant to say!🤔🤣

Did you know there are many different names sugar can be called when listed as an ingredient on a food product. Next time you're checking the ingredients list look out for these names:
🍭Dextrose,
🍭Fructose,
🍭Sucrose,
🍭Maltose,
🍭Glucose,
🍭Corn sugar, and
🍭High Fructose Corn Syrup (HFCS)

as well as sugar syrups such as Barley Malt Syrup, Honey, Brown Rice Syrup or Agave.

So stay informed and know your sugars!!

Check out these ideas to fill up on nutrients without the calories!

Snack smart with veg

Don’t wait for your main mealtimes to eat your veg. Adding vegetables into snacking occasions can make meeting your five serves a day a whole lot easier.

Getting more veg in your snacks is as easy as 1-2-3-4.

1. Be prepared – cut up veggies into snack-size sticks at the start of the day or buy easy-snacking veg like Qukes or Kumatos.
2. Enjoy veggies with dips – try hummus, tzatziki, or beetroot dip.
3. Bake your veg – add vegetables to muffins, fritters, falafels, or scones
4. Blend them up – use avocado, spinach, frozen zucchini, or kale in smoothies.

Check out our veg-filled snack recipes at https://buff.ly/2ElENya

Nutrition information is often confusing and complicated. I can provide you with personalised, easy to follow dietary advice to meet your goals. My ongoing support will ensure your success.

Options include home visits (Brisbane/Ipswich/Gold Coast/Sunshine Coast), Zoom/phone appointments, or visit me at my home practice in Annerley, Brisbane. Private health fund and Medicare rebates available.

If you want to see real changes, contact me via text/call/email today for no obligation chat to discuss your needs.

Do you find yourself reaching for tasty treats like doughnuts to help keep you going during the day? This could be due to lack of sleep. Sleeping fewer than 7 hours causes:
- An increase in hunger and appetite
- An increase in cravings for high
carbohydrate, high kilojoule foods
- A slow down of metabolism so more
fat is stored in your body
- Tiredness and lack of energy
- Increased levels of stress hormones
- Increases in insulin resistance that
can lead to type 2 diabetes.