Complete Dietetics

Bad body image days happen and they are uncomfortable!
Here are some tips to try and manage those days. 🙌❤️☀️

Kick diet culture to the curb! Ditch the unrealistic expectations of our bodies, our bodies are the most uninteresting thing about us!

You are worthy, you are loved, you are enough as you are in this body TODAY.

When you do have a bad body image day, here are some things you can do to lighten the overwhelm and spiralling thoughts.💛

Visit www.completedietetics for information on our weight neutral approach to Dietetics and Positive Body Image.

#1 Instead of trash talking your body.....
Talk trash about diet culture! Place blame not on your body, but on how you’ve been taught to see your body.
#2 Go outside.
Move your body, remind yourself that you are a part of everything that surrounds you and that you are worth of being here just as you are!
#3 Spend time saying Thank You to your body.
Thank your stomach for protecting your organs. Thank your arms for letting you give hugs. Thank your skin for holding it all together. Every part of your body is doing its best to carry you through life.
#4 Do something that has absolutely nothing to do with how you look.
Read a book. Call your best friend. Try a new recipe. Plan your next holiday.
Your energy is precious and should be saved for things way more important and worthwhile than talking trash about your body...

Finding ways to like, accept, love or even feel positive about your body can be challenging in the world we live in today, but we can all try to be a little kinder.

Visit www.completedietetics.com.au for more information on how our dietitians can work with you to promote body positivity and health and wellbeing.

Body Image and Eating Disorders Awareness Week 2024.

Having trouble with picky eating, food aversions or restrictive diet? Our Paediatric Dietitian Megan Dodds has outlined these 6 helpful steps to ease into trying new foods.

Getting comfortable with a new food can be tough, especially for kids. Try to take each step at their pace. Less pressure, works wonders!

For more information on how we can support you with picky eating and food aversions, visit our website www.completeditetics.com.au

At Complete Dietetics, our dietitians practice using what’s called a Non-Diet Approach. This means we work with our clients to shift the focus from dieting and weight loss to sustainable health goals that feel good. This method provides an alternative to diet culture by emphasising body autonomy and intuition instead of enforcing rigid and unsustainable dieting patterns. We aim to cultivate a healthy relationship with food and foster body acceptance.
The Non-Diet Approach promotes variety and quality in your diet while prioritising improvements in health markers such as blood pressure and cholesterol, regardless of weight changes. It removes the idea that foods can be labelled as good or bad, healthy or unhealthy, and instead encourages a diverse and enjoyable eating experience that nourishes both body and soul.

Our dietitians are dedicated to helping you achieve health goals that are both sustainable and truly fulfilling. Read more about how and why we practice this way on our website here https://www.completedietetics.com.au/non-diet-approach

Introducing our dedicated Food Playroom! 🎉

Tailored to meet the unique needs of children of all ages, our food playroom provides a positive and inclusive space for exploration. Here’s what to expect:

Sensory Exploration: Our sessions focus on introducing children to various textures, colours, and smells in a supportive setting. Through child-directed hands-on activities, we aim to gradually desensitise extreme sensitivities while ensuring the experience remains stress-free and enjoyable. 🥒👃

Gradual Exposure: We use a gradual exposure approach, allowing children to explore and become familiar with different foods at their own pace, making mealtimes more enjoyable and less stressful. 🥪🍳

Individualised Strategies: Our sessions are personalised to accommodate the specific preferences and challenges of neurodivergent children, creating a comfortable environment where they can thrive. 🎯🧩

Therapeutic Goals: Activities are tailored to meet specific therapeutic goals, such as improving motor skills, sensory integration, or addressing eating disorders. 🎯🧩

Parent Involvement: Parents may be involved in some sessions to learn techniques for continuing therapy at home and reinforcing positive behaviours around food. 👨‍👩‍👦

Positive Reinforcement: Positive reinforcement is used throughout the session to build confidence around food. 🌟👏

If you think this might be a good fit for your child or have any questions, find more info on our website www.completedietetics.com.au or give us a call at 4219 2199.

Check out our new and improved website!
The update showcases in much further detail our approach as weight inclusive dietitians and the specialty services that we provide to both private clients and NDIS participants.

Head on over to www.completedietetics.com.au to check it out!

At Complete Dietetics, we choose not to classify foods as "good" or "bad." Let me explain:

🌮 All Foods Can Fit: We believe every food has its place in a balanced diet, and there's room for enjoyment and variety without guilt or restriction. Everyone has their individual preferences which we respect - we have our own too. Our aim is to promote a positive relationship with all food.

🧠 Nourish Your Mind: Labelling foods as "good" or "bad" can perpetuate negative beliefs and behaviours around eating, leading to feelings of guilt, shame, and anxiety. Instead, we focus on nourishing your body with foods that bring you joy, satisfaction, and nourishment.

🌟💚 By reframing our language and attitudes towards food, we create a safe and supportive space for all individuals to thrive. Here is your reminder that every bite of food is an opportunity to savour and enjoy the present moment without guilt or shame.

April is IBS (Irritable Bowel Syndrome) Awareness Month! IBS awareness month aims to raise awareness about IBS and to educated and encourage people who have symptoms to seek medical advice. IBS is a condition that affects the functioning of the bowel. Symptoms include; abdominal pain, wind, bloating, diarrhoea, constipation and in some cases mucus in stools. Around 30% (1 in 5) of Australians suffer from IBS, affecting more females than men and most often occurring before the age of 40. Food plays a big role in IBS and the symptoms it produces. Therefore Dietitians play an important role in helping people who suffer from IBS by working with you to determine the foods that trigger your IBS symptoms and then develop a dietary plan (eg. low FODMAP) to help manage and reduce those symptoms. Are you suffering from IBS? You certainly are not alone! Contact us today if you need some advice!
https://www.completedietetics.com.au/
PH: 03 4219 2199
[email protected]

Complete Dietetics would like to introduce the lovely Megan Dodds!
Meg is an Accredited Practising Dietitian (APD) who also holds a Certificate in Paediatric Nutrition and Dietetics from the Royal Children’s Hospital. Her journey into this field was profoundly shaped by raising her neurodivergent children, providing her invaluable insights into the complex world of nourishing young minds. Her mission is to empower clients, fostering confidence in meeting the unique nutritional needs of their young person while reigniting the joy of shared mealtimes. Dedicated to inclusivity and respecting diversity, Meg works closely with clients to craft practical strategies tailored to individual goals.
With our Food Play Therapy Room up and running, we have a safe and comfortable space for any of our clients to participate in food exploration. We use this space in a variety of ways which completely depend on where a client is at in their food journey. For example, this could involve smelling or cutting a new food, progressing to then tasting this food and perhaps cooking with it! This space is not just for our paediatric clients but absolutely caters for our adult clients too.

To learn more about Meg and her passion for Dietetics pop over to our website: https://www.completedietetics.com.au/megan-dodds-1

Happy Neurodiversity Celebration Week! 🎉 As we celebrate the beauty of differences, we are proud to support our neurodiverse community! At Complete Dietetics, we're trained and passionate about working with neurodiverse clients, ensuring everyone receives tailored care that respects individual needs. Let's celebrate uniqueness and spread acceptance! 💙

Happy Coeliac Awareness Week!
Did you know approximately 1 in 70 Australians have coeliac disease but only 20% of this number are actually diagnosed? This means the vast majority of Australians who have coeliac disease don't yet know it.
Coeliac Australia recently conducted a survey with its members to uncover the range of symptoms leading to a coeliac disease diagnosis. The survey highlighted that 66% of diagnoses were attributed to symptoms not related to the gut. Specifically, 31% of participants received their diagnosis following abnormal blood tests that indicated nutrient deficiencies or issues with liver enzymes, while 11% identified chronic symptoms such as fatigue, joint pain, and skin rashes as key factors leading to their diagnosis.

Other common signs and symptoms to keep an eye out for include:
Diarrhoea, nausea and/or vomiting, abdominal pain, constipation, skin rashes, hair loss, recurrent mouth ulcers, mood disorders and dental defects.

Follow this link to take Coeliac Australia's online self-assessment to assess your risk and get checked today! https://coeliac.org.au/

Living with Multiple Sclerosis (MS) means navigating a unique journey, and proper nutrition can play a crucial role in promoting overall well-being. 🤝

A passion area of practice for Tess & Emma is supporting participants with MS, it is incredibly rewarding to witness the wonderful results a considered dietary approach can have on quality of life and especially bowel function as we know this can be a troubling symptom for many.

Typical areas of focus for dietary management include;

✨ Include plenty of:
1️⃣ Omega-3 Fatty Acids: These healthy fats are known for their anti-inflammatory properties, potentially easing MS symptoms and promoting overall brain health. Results from studies suggest that while PUFAs such as omega-3 are not effective against the progression of the disease, they may reduce the frequency of relapses and improve quality of life.
2️⃣ Vitamin D: Vitamin D deficiency commonly occurs for those with MS. Essential for bone health, vitamin D can be obtained through sunlight exposure or supplementation.
3️⃣ Antioxidant-Rich Foods: Berries, dark leafy greens, and colourful veggies combat oxidative stress.
4️⃣ Balanced Diet: Opt for whole grains, lean proteins, and healthy fats for sustained energy.

💡 Supporting Bowel Health:
Irregular bowel habits are often a problem for those living with MS. Constipation is a common side effect and can be helped through diet, with consideration of the balance of different fibres and the way these are introduced to the diet.

With World MS Day coming up in May we look forward to sharing more with you around the important role of nutrition!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8955724/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6287516/

WE ARE UNDERWAY BUILDING AND CREATING OUR NEW FOOD PLAY ROOM!!
Our vision is to make this a safe and comfortable space for any of our clients to participate in food exploration. We use this space in a variety of ways which completely depends on where a client is at in their food journey. For example, this could involve smelling or cutting a new food, progressing to then tasting this food and perhaps cooking with it!

This space is not just for our paediatric clients but absolutely caters for our adult clients too.

We love having fun with food and our clients to enhance variety and enjoyment!

Diet culture does not own meal planning!!
This mentality can release any negative emotions or perfectionism associated with meal planning. Intuitive eating is all about flexibility, be willing to make your plan flexible, so that it's sustainable in the long term. It's okay if you plan to make a meal on Tuesday and you don't make it until Friday.
Only plan about 80% of your meals for the week, and literally ‘plan’ spontaneous meals into the week to keep things interesting.

Tube feeding, also called enteral nutrition, is a way food and drink can get into the body if a person is unable to eat/drink, or unable to eat/drink enough. Food in liquid form, formula, fluids and medicine can be given through a tube into the stomach or small intestine.
Our Dietitians can help set up and navigate a nutrition routine involving feeding tubes. Emma is credentialed in PEG Tube Management and Darcy in particular loves to work with clients with feeding tubes and has 6 years of experience, and has a few slots for new tubie clients!
To make an enquiry or book an appointment with one of our Dietitians visit: https://www.completedietetics.com.au/

The Complete Dietetics Team celebrated our New Year Party this weekend.

We participated in a Taster Class with at the Paper Mills. Our amazing teacher Riley did a great job taming our creations. We can't wait to pick them up in a couple of weeks time.

We then went for a delicious dinner at ._geelong., where the food and service were wonderful.

It was a great way for the team to get to know each other better and let out some of our creativity.

Our team at Complete Dietetics is growing! Over the next few weeks we will be showcasing our newest team members.

First up is Accredited Practising Dietitian Tess Henderson.

Tess aims to help her clients foster a positive relationship with food, body, and overall health. She firmly believes in evidence-based treatment, using a non-diet approach that is tailored to each individual and underpinned by compassion. Tess strives to create a welcoming and supportive space for all individuals.

Tess is an avid book worm (with Harry Potter knowledge next to none!) She also prides herself on her ability to do the splits!

To learn more about Tess visit: https://www.completedietetics.com.au/tess-henderson-1

✨INTRODUCING GABBY!✨
We are so thrilled to announce that the wonderful Gabby has joined our Complete Dietetics family!

Gabby works with both the paediatric and adult populations, and is a certified FODMAP trained dietitian having completed advanced training in the management of gastrointestinal conditions. Gabby brings such a warm, personable and non-judgmental approach to her consultations. She walks alongside her clients to rebuild precious relationships with food and their body, and to foster enjoyment of eating. We simply could not think of a better fit for our growing team and feel so fortunate to have her join us!

Here’s some snaps we can all be jealous of from her recent Europe adventures 🤩

✨TEAM WORK MAKES THE DREAM WORK✨
Consider ourselves fortunate to have a team to learn from, be supported, and inspired by within and our wonderful multidisciplinary community in our Geelong clinic .
.And also some Winter sun shining through the windows at our clinic as we edge that bit closer to Spring! Happy Monday 🌸

TURKEY MEATBALLS 🍝

It’s often a forgotten poultry choice but I promise you that you’ll remember to cook with turkey once you try this recipe! Add a side of steamed greens + wholemeal pasta for a perfectly balanced meal.

Turkey balls:
1x egg
1tbsp chia seeds
1tbsp Dijon mustard
500g turkey mince
100g grated Parmesan
1 diced brown onion
1 clove garlic

Sauce:
1 large jar passata
2tsp dried oregano
Salt and pepper to taste

✨INTRODUCING DARCY✨

We are SO thrilled to have this rockstar joining the family!! Darcy has a specialised interest in eating behaviour and kicking diet culture to the curb! Her specialist areas are in cancer care and Eating Disorders, along with a variety of other complex health conditions. Darcy will make you feel empowered to find a healthy relationship with food to enable optimal nourishment of body and soul 🙌🏻

15min eggplant & chickpea curry 🤌🏻🍆

I am allll about quick and tasty meals, packing in as much plant diversity as you can! The thing I love most about this recipe is that the majority of ingredients are pantry staples (swipe across 👉🏻) so it’s perfect for midweek meals. This can also be adapted to suit any tummy or intolerance- hit me up if you need a helping hand!

A tip before you get started- if you are feeling fancy and have extra time on your hands, you could also roast the eggplant in the oven for 15mins, for some added deliciousness!

What you’ll need:
• 1 eggplant
• 1 large brown onion
• 2 cloves of garlic
• 2 tsp grated ginger
• 2 tsp ground coriander
• 2 tsp smoked paprika
• 2 tsp ground turmeric
• 1 tsp garam masala
• 1 can diced tomatoes
• 1 can lite coconut milk
• 1 can chickpeas
• Serve with: fresh coriander to taste & steamed rice mix (I used the microwaveable 7 Ancient Grains from )

How to make it?
• add a splash of extra virgin olive oil to your pan along with the diced onion, cook for 3mins.
• Add ground coriander, turmeric, paprika, garam masala and cook for a further few minutes (add a splash of water if it gets a bit dry). • Add the garlic and ginger and again cook for a few minutes.
• Add the eggplant, stir well and ensure it is coated in the curry mix.
• Pour in the tomatoes and chickpeas, stir for a few minutes then add the coconut milk. Lower the heat to medium for 5-7mins, top with the fresh coriander and add rice. For a bit more green, I also thinly sliced some kale and stirred through before serving. Done!! ✔️✔️

SLOW COOKER GREEN CURRY 💁‍♀️🤩
Prep & forget- who doesn’t love a slow cooker dinner?! I’ve been trying to master a green curry for sometime, and am very pleased to report success! I put it down to the good old slow cooker, plenty of time for the ingredients to soak in all the deliciousness of the curry paste = perfection!

Curry paste 🧄🌿🧅place all ingredients in the food processor, blitz until well combined.
• 2 garlic cloves
• 2 shallots
• 5cm ginger
• 2 lemongrass stalks
• 4 green long chilies
• 1 tsp ground cumin
• 1/2 bunch coriander
• 2 tbsp fish sauce

Making the curry 🥘
• 1kg chicken breast; slice each breast into 4 chunks. You can leave out the chicken if you want to make it vegetarian, or replace with tofu.
• 400g tin light coconut milk
• 1x chicken stock cube
• 6 kaffir lime leaves
• 400g canned chickpeas (drained and rinsed)
• 1x small pumpkin, chopped into small chunks

Putting it all together…
• If you are adding chicken- On high heat add a splash of extra virgin olive oil, and brown the chicken, add to the slow cooker.
• Pan on medium heat- add curry paste and fry for 3minutes, stirring throughout. Add chicken stock, and coconut milk, stir to combine then add to slow cooker.
• Also add to slow cooker- kaffir lime leaves, 200mL water, chickpeas, pumpkin. Stir and place lid on.
• Cook on high for 3hrs, or low for 5hrs. Remove lid and using 2 forks shred the chicken (pull it apart)
• Serve with green beans, lime wedges and steamed basmati rice. You can also add fresh coriander to taste, Thai basil also goes well. Salt and pepper if you need.

Hot tip: this curry freezes amazingly! So if you have leftovers place in the freezer for an easy midweek dinner. 👌🏻

Have you heard it takes 21-28days to create a new habit? In actual fact it takes an average of 66days.

How to create a new habit?
Step 1: Decide on the habit you want to create. Start small and build up to a bigger goal down the track. Choose a simple action you can do on a daily basis.
Step 2. Plan when and where you will do this new habit. Be consistent, choose a time or place you encounter everyday ie when you wake up or after breakfast or when you get home from work.
Step 3. Each time you encounter the que (from Step 2) do the chosen habit.

The key is consistency, repeat your new habit each time you encounter the que. With time and repetition the habit will feel more automatic and eventually second nature.

Let’s define. Emotional eating is eating in response to unpleasant or negative feelings and emotions. If you find you emotionally eat more than you would like, the below steps may assist you.

Normalise. Recognising that emotional eating is completely normal is a key component to helping you reduce it. It is not ‘bad’ and you should not feel shame or guilt. It is part of life.

Reflect. Ask yourself..
“Do you feel better whilst eating, but worse after you stop eating?” This is usually the case with emotional eating.
“Is the answer in food?” There is often no nutrition solution to an emotional problem.

Mindfulness. Brainstorm other ways to manage your mood. Write a list of non-food related things that you can do that could make you feel better. Place this list on the fridge. The next time you are feeling emotional, stop, pause and mindfully assess this list. Make a mindful choice of which strategy will best serve you. It may be food and that's ok as you have made this decision. It also may not be in food, but something from your list.

✨To receive our FREE ‘Emotional Eating Guide’ for yourself or a loved one, DM us your email address and we will send it your way!