DCM Wellness by Nutritionist Dee Weir

St Patrick's Day in Perth, WA ☘️🇮🇪👌

BBQ Summer Days 🌞😎🔥

A Saturday making my favourite salads 🥬🫑🍋🍅🫑🌶️🌽🥒🥗🥑🍓🫒🧅

Satay Beef with coconut cream, coconut aminos, and a touch of brown sugar. Absolutely delicious!

The brown sugar adds a subtle sweetness that complements the richness of the coconut cream and the savory depth of the coconut aminos. Here's a recipe (guide) based on what I used for this one.

Ingredients:
500g beef, thinly sliced
1/4 cup coconut aminos
1 tin coconut cream
1 tablespoon honey or brown sugar
2 heaped tablespoons peanut butter or almond butter (optional, for a nuttier flavor)
1 garlic clove, minced
1 sliced capsicum (optional)
1 sliced red onion (optional)
1 teaspoon fresh ginger, grated
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

1. Marinate the Beef:

In a bowl, combine coconut aminos, brown sugar, minced garlic, and grated ginger. If you're using peanut or almond butter, add it to the marinade as well.

Add the sliced beef and veg to the marinade. Cover and let it marinate in the refrigerator for at least 30 minutes, or longer for more flavor.

2. Cook the Beef and Veg :

Heat the cooking oil in a large skillet or frying pan over medium-high heat.

Remove the beef and veg (if using) from the marinade (keep the marinade) and cook it in the pan until the beef starts to brown, about 2-3 minutes per side.

3. Simmer with Coconut Cream:

Once all the beef is browned, add the remaining marinade.

Pour in the coconut cream and stir well.
Allow the mixture to come to a gentle simmer.

Reduce the heat and simmer the mixture until the sauce thickens and the beef is tender, about 5-10 minutes. Stir occasionally.

4. Final Touches:

Taste and adjust the seasoning with salt and pepper if needed.

Additional coconut aminos will give it more depth.

If the sauce is too thick, you can thin it with a little water or more coconut cream.

5. Serve:

Serve the satay beef hot, ideally over steamed rice or with a side of vegetables or both.

Enjoy!

One of the steps towards happiness 👌

Getting into my organic veggie box from the local Co-op 🍅🐟🍚🥬🥭 🫑

Putting meals together, I am always trying to think of ways to add more colours and variety.

Kalamunda, WA... My home, my favourite place 🏡❤️

🌟 Balancing Sugar and Health: Find your sweet spot! 🌟

As a nutritionist, I've journeyed from complete sugar avoidance to mindful enjoyment. Although everyone's body can react differently to sugar, here's how I savour the sweetness without compromising my health:

1.Understanding Sweeteners: My preference of honey, maple syrup over processed sugar doesn't change the fact that they are still forms of sugar. Studies indicate minor nutritional advantages over processed sugar, but these are modest. In the end, all types of sugar, natural or refined, demand mindful consumption.

2.Fruit's Natural Sweetness: Fruits are a great way to satisfy sweet cravings naturally. They not only provide sugar but also essential fibre, vitamins, and antioxidants. However, it's important to consume them thoughtfully, as their natural sugars can add up. Combining fruit with protein or healthy fat can assist in regulating blood sugar and enhancing satiety, which can support energy balance and weight control.

3. Portion Wisdom: Understanding portion sizes is key. Love ice cream? Try snack-sized servings instead of a tub or homemade 'Banana Nice Cream' for a guilt-free treat!

4. Nutrient Balance: Like I do with fruit, I also pair my sweet treats with protein rich or healthy fat foods. This combo helps maintain steady blood sugar levels. Dessert after a balanced dinner? Yes, please!

5. Mindful Indulgence: I focus on the flavour and experience of each sweet treat, which means I end up needing less to be satisfied. I can't resist a Fry's Chocolate occasionally!

6. Body Awareness: Tuning into how my body reacts to sugar helps me make healthier choices. This was a very obvious game-changer during the festive season when I was working 12hr shifts!

Remember, it's about finding a healthy balance in your diet, not cutting out sugar entirely.

Let's enjoy our sweets with health and happiness in mind! You've got this! 💪🍰

A great plate portion guide from 👌

Goats Cheese - A simple recipe.

Ingredients:
- 1 Litre of goat's milk
- 1/3 Cup lemon juice
- 2 Tbsp white vinegar (I used ACV)
- Salt (optional)
- Herbs or spices (optional, for flavor)

Instructions:
1. Heat the goat's milk in a saucepan over medium heat until it reaches 185°F (85°C). You will need a thermometer for this.
(I use a Javelin thermometer). Stir it occasionally to prevent scorching.

2. Remove the saucepan from the heat and slowly add the lemon juice and vinegar while stirring gently. You'll start to see the curds separating from the whey.

3. Let the mixture sit undisturbed for about 30 minutes to allow the curds to fully form.

4. Line a colander with cheesecloth and place it over a large bowl/pan. Carefully pour the mixture into the cheesecloth to strain out the whey. The curds will remain in the cheesecloth.

5. Tie the corners of the cheesecloth together and hang it to drain for a few hours (I left mine in a colander over a saucepan). The longer you let it drain, the firmer the cheese will become.

6. Once it reaches your desired consistency, you can unwrap the cheese, mix in some salt or herbs if you like, and shape it into a ball or log.

7. Refrigerate the goat cheese for at least a couple of hours before serving.

Enjoy!

Peanut Butter and Banana on Sourdough for Brekkie 🍌🫖🥖

A reminder to eat more vegetables.
🥕🍆🥔🥕🥒🍅🫑🍋🥦🧅🥬🌽

Weight loss - If you are trying to lose weight, like me, right now, you NEED to prioritise protein.

Protein is the most important macronutrient for weight loss.

Higher protein diets can help control appetite and cravings, in addition to helping boost your metabolism.

Research suggests that consuming 25g of high quality protein per meal is a good guide.

Furthermore, 1.6g protein per kg body weight/day is a researched good amount to support weight loss.

Yes, this is higher than the recommended dietary intake (RDI). But the RDI does not take into account people trying to lose weight.

Therefore, for most people trying to lose weight this means prioritising protein at EVERY meal.

For example, if you weighed 65kg, multiplied by 1.6g protein/kg bodyweight that would mean you need to consume approx 104g protein per day, which could then ideally be consumed over 4 meals, with approx 25/26g in each meal.

Doing so, will keep you feeling more satiated (full), reducing your craving, hence supporting your weight loss journey.

Stack up on the colourful veggies then, and you are in for the win.

Eat better, not less!

Simple but true!

Dietician or Nutritionist. Who should I see?

Dietitians and nutritionists apply the art and science of nutrition to help people better understand the link between food and health.

Dietician
• All dieticians are nutritionists
• The dietetic profession is regulated
• Require a Bachelor’s degree or higher
• Qualified to provide medical advice, work in hospitals and medical centers
• Dietitians often work with more medically sensitive clients

Nutritionist
• Nutritionists are not dieticians
• The nutrition profession is unregulated, therefore anyone may call themselves a nutritionist
• May hold a Bachelor’s degree (like I do) or higher
• Typically work in non-clinical settings
• With the right qualifications, nutritionists can work with a wide range of clients, from athletes to children and major organisations

A dietician is more qualified than a nutritionist and can provide medical nutrition advice to manage disease states.

I chose to study nutrition over dietetics because I am passionate about supporting clients to make achievable and sustainable changes in their diet and lifestyle that may assist in preventing them from ending up, for example, in a hospital needing to see a dietician.

'Prevention is better than cure'

If you follow my page, you likely value your health and want to better your health. Please don’t wait until it’s too late.

If you need support, I can help, other nutritionists and naturopaths can help, and obviously, dietitians can help.

You just need to be ready for change and then find someone who you trust and feel connected to.

*Note* there are some fantastic dietitians who I am in awe of; they are the absolute gold standard, and I don’t mean any disrespect. This is just an answer to a question I am often asked.

Typical lunch on-site

Broccoli Salad with Cranberry and Honey Mustard.

Recipe inspiration from https://cookieandkate.com/favorite-broccoli-salad-recipe/