Health Conscious Foodie

As I prepare for my first session of our DHB's non-diet approach group this evening, I can't help but reflect back on a post by a Dietitian that I read today.. it basically said that people in slightly larger bodies should not diet but those in significantly larger bodies should absolutely try to lose weight by dieting. It made me wonder if this person had actually read the dismal stats on long term weight loss success (or lack of) with dieting, or on the effect that weight stigma and pressure to lose weight has on the self esteem and mental health of these patients... how about we focus on the actual behaviours and health changes, and let weight do whatever it's naturally going to do in the background. Because it will be different for everybody, and there are so many things that influence body weight that it's actually a really crappy indicator of health and health behaviours.

Delicious stuffed marrow for dinner.. I wanted to do lamb mince but couldn't find any that wasn't pre-packaged in single use plastic- ugh 😤
However, this little beef mince number was super easy and pretty bloody tasty! I even managed not to burn the house down while multi-tasking cushion cover sewing and making dinner - it probably could have gone either way 😅 The mince was cooked with garlic, onion, spices, tomatoes, red wine, tamari, wortchesterchire sauce, mustard, and a bit of balsamic then spooned into the hollow marrow slices. Topped with bread crumbs rubbed in garlic olive oil, finished with cheese to bake then served with crusty sourdough and butter.
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The best start to a Saturday 🥦🥒🍅 I love my morning walk to the Parnell markets to do my weekly fruit and veggie shop. Most of this is organic or spray free, nothing is wrapped in plastic and it goes straight into my reusable shopping bags, and prices rival the supermarkets.
We do our best to avoid fruits and vegetables in any kind of plastic, especially soft plastics. This year we plan to up our game, making a conscious effort to make further plastic cut backs. Meat in plastic trays/wraps/both is next in line so I'm off to our local butcher with my Tupperware containers - so many places are happy to do this, you just have to ask 😊

Always making friends with salad! Baby organic greens from , cucumber, cherry tomatoes, red onion, strawberries, brie, crushed tamari almonds topped with microgreens and finished with a simple lemon and EVOO dressing 🥗🍴
It's not for everyone (there are some passionate fruit-in-salad haters out there for sure 😂), but I'm a huge fan of adding fruit to salad for a little something different. Other salad favourites are nectarines, grapes, blueberries and mango 🙌

The kingfish keeps on coming 👏👏👏

Rainbow salad to go with our kingfish steaks 🙌 spinach, cucumber, carrot, baby tomatoes, capsicum, avocado, coriander, mint with a lemon and pomegranate dressing - yum!

Tastes like summer ☀️ garlic butter crayfish, shortly followed by fresh snapper and mango salsa tacos.. absolute food heaven over on Great Barrier Island
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Merry Xmas from a very full foodie en route to her third xmas party 🎉 hopefully I can find some room for my festive cheesecake (who am I kidding, there's always room!) 🍰💕

The most delicious dinner courtesy of (google Japanese salmon bowl).. I added carrot and sauerkraut and used less than half the sesame oil in the slaw as I find the flavour too strong with huge amounts.
The salmon is raw in a marinade so this has got to be the world's quickest dinner!
The salmon was from which is my new go to because they bone it and it comes wrapped in paper rather than plastic... only $10 for a fillet that easily fed two.
Although this alpine salmon is farmed salmon they do not use antibiotics, pesticides, vaccines, or growth hormones 🙌

On our 2nd caravan adventure and taking my role of 'delicious food provider' very seriously!
Brunch today was whole meal sourdough, avocado, homegrown greens, tomato, beetroot kraut and streaky bacon.. 10/10 I believe 👌 paired with one of the best long blacks I've ever had from Cove cafe it was a pretty epic start to the day!
@ Camp Waipu Cove

Just another day in the Dietitian's office 🌲🌲🌲🎅🎅🎅

Could not be more excited to be attending the 'non-diet approach' 2 day workshop for Dietitians 💕
We know from research and experience that diets to not work in the long term, yet every day I see nutrition professionals still promoting diet based behaviours.

No single food is going to make you unhealthy, and any health professional telling you to avoid a certain food or food group without an individualised medical reason is fueling diet culture and disordered eating behaviours.

Most of us don't need to quit sugar/gluten/carbs/meat/whatever to be healthy.. foods are not 'good' or 'bad'!!!! I am sick of seeing health professionals promoting these diets in disguise.

It is the overall content of the diet that matters, and making sure we get plenty of 'everyday foods'that help our body to function well, while also being okay to enjoy the 'sometimes foods' without being made to feel like you've fallen off the wellness wagon.

Unfollow those people that make you feel guilty or not good enough, unfollow those people telling you to quit the foods you love... you don't need that in your life!

Trying something new for dinner 👏 Collard green cannelloni with mince and lentil filling and cauliflower cheese sauce (blend steamed cauli, milk and cheese together.. easy!).. these big organic collard leaves are from the amazing Parnell markets and they make the best wraps for a nutritious pasta substitute. They are from the cruciferous vegetables family known for anti-cancer properties. I love using half mince half legumes to reduce our red meat intake, reduce the cost, and add another fibre source for the day - variety is key when it comes to fibre. You could easily make this vegetarian by using all lentils and vegan with almond milk and nutritional yeast instead of cheese and milk (but in this household we LOVE cheese 🙌 💁‍♀️).

Father's day dinner prepared by and I 💕 lots of love to our amazing Dad! The only thing that would make today better is if our little brother was here to share it with us. So much love to all the people out there that are missing siblings or fathers today 💔

A really interesting article looking into 'wellness culture' and the ease at which people are taking health advice from people with no qualifications and suboptimal knowledge of what is actually good for health (both physical and mental!).. the latest craze I've noticed is influencers on keto recommending it for everyone and anyone.. mostly young females.

If they knew what is was doing to their hormones and fertility they'd probably think again. It is dangerous to put your health in the hands of unqualified insta-spammers.

And this isn't breaking news... but it's all just a diet. As soon as you're sick of it or depressed from the restrictions, the weight will come back (often plus some) and you're back to square one. All the evidence tells us that diets don't work in the long term regardless of what the diet is. There will be the odd exception to the rule but on the whole, deprivation is not the answer.

We are creating a world of unreachable expectations for the female body, with negative self thoughts and a constant disatisfaction with how we look, tied in with disordered eating.. and it's getting worse!

I fear for our future daughters and hope that there are enough of us out there to battle through the crappy diet advice and work towards a healthy relationship with food and a healthy relationship with our bodies.

https://thespinoff.co.nz/food/28-08-2018/not-so-squeaky-clean-why-wellness-culture-is-a-scam/

Not-so-squeaky clean: Why wellness culture is a scam It’s time we viewed the restrictive philosophy peddled by ‘influencers’ and corporates as what it is: dangerous, manipulative crap. My firmly held belief that wellness culture is a fu***ng scam is met by scepticism and bemused looks at every turn. Everyone I know and their mother is trapped in...

It's going to be a good lunch week 💛 pumpkin bacon bone soup.. so tasty! I've overdone the Thai pumpkin soup this winter, so it was time for something a little different (and a little indulgent). I like to throw a handful of shredded spinach in just before serving which will wilt and add a dose of greens 🍃

Dumpling recipe is up on the blog now.. it was awesome to see so many of you after the recipe. Make sure you tag me or let me know what you think once you've tried them xx

https://www.healthconsciousfoodie.co.nz/single-post/2018/08/19/Home-made-dumplings-%E2%99%A5

Home made dumplings ♥ | Dietitian | Auckland | Health Conscious Foodie Dumplings are a favourite in our household, especially since we got a steam oven so it's even easier than usual! These delicious dumplings are our top pick to s...

On Mondays we make dumplings.. over 50 of them! Kaffir lime and lemongrass pork, and prawn with coriander.. ready for steaming and sharing with friends ❤ x .. (photo cred 📷)
The pork are still my fav.. let me know if anyone wants the recipe. They are super easy and so delicious!

May have gotten a little carried away with my ooooby organic vegetable order this week 😂🌱 love waking up to fresh produce, kumara sourdough and eggs on the doorstep every Saturday! our household is getting an extra member today.. I'll have a veggie juice waiting for you when you arrive x

The best lunch ever! Vegetable scramble.. so simple and so satisfying 🍳🍽

Lightly fried onion, garlic, broccoli, cavolo nero, capsicum.. throw over some free range eggs mixed with salt and pepper.. add some cheese (mmm cheese).. then eat.. paired with a little sourdough that I potentially didn't need but thoroughly enjoyed 😄👌👅

Enjoying my last free Wednesday day time off before I start a full time role at the hospital next week.. this means my private practise hours will be limited to Tuesday evenings. I may be able to do other evenings on a case by case basis, so please do touch base if you want to come and see me but can't make Tuesdays. I will do my best to find a spot for you.

Mandy x

Last nights dinner 😍 Smokey paprika cauliflower rice, with chilli mince, cheese and a whole heap of coriander.
So tasty! And easy!
If you havn't tried cauli rice yet, you are missing out.. we LOVE it with curries and it was so delish with this mince dish.. a tasty way to get more veggies into the day.

Let me know if you'd like tips to prepare 😊

Feeling a tad run down today and craving vegetables + rest. Although I'm a believer in prioritising eating vegetables over drinking them, having a cold pressed veggie juice on top of my usual veggie consumption is a way to get extra nutrients in on days like today.
This is full of organic vegetables from our Ooooby box that gets delivered each Saturday (juicing greens are cheap as chips!).. lots of lemon and ginger to balance out the bitter greens, fresh turmeric root (and pepper to help it's absorption).. and a teeny bit of green apple but I usually keep fruit to a minimum to avoid a big blood sugar spike.

If you havn't heard of Ooooby, it is worth a look up www.ooooby.org - quality local suppliers and really reasonable prices - plus it gets delivered and there is NO Plastic! Always a win in my books

https://www.healthconsciousfoodie.co.nz/single-post/2018/05/02/The-Fascinating-Journey-of-Your-Food-and-signs-its-going-a-little-wrong-Part-2

Part 2 - how to spot signs your digestive system may be struggling or not working at it's best

Mandy x

The Fascinating Journey of Your Food.. and signs it's going a little w | Dietitian | Auckland | Health Conscious Foodie Gut health is key to overall health - and a troubled gut should not rule your life! Looks for key signs and symptoms and seek help to resolve these.

*** New Blog Up Now ***

The Fascinating Journey Of Your Food - and signs something is going a little wrong (Part 1)

A simplification of the complicated process of digestion.. my favourite topic!

Digestive issues seem rampant these days, with so many of my clients suffering through things that can be minimised or avoided with diet and lifestyle changes.

Understanding what goes on inside the body is the first step to figuring out what is going a little wrong!

https://www.healthconsciousfoodie.co.nz/single-post/2018/02/07/The-Fascinating-Journey-Of-Your-Food---and-signs-something-is-going-a-little-wrong-Part-1

www.healthconsciousfoodie.co.nz

Christmas is for enjoyment (not guilt!) | Dietitian | Auckland | Health Conscious Foodie Tis’ the season to be jolly, and for some this may be associated with a fear of “falling off the wagon” with health and well-being goals.. but it shouldn’t be t...

**Dessert Alert**
Who said nutritious desserts have to be boring?! This tart is waaaay more exciting than a piece of dark chocolate, and can totally be passed off as a breakfast the next day. Fruit - tick, nuts and seeds - tick, eggs - tick.. sounds like legit breakfast to me! .. a tad more sugar than the usual breakfast, but now and then this is not the end of the world :-)

Health Conscious Dessert | Dietitian | Auckland | Health Conscious Foodie Health Conscious Dessert Having guests for dinner is a perfect excuse for making dessert.. my motivation comes from such thoughts as “it would be rude not to” a...

Lunch for me by me 🍽🍳 Poached eggs for protein, avo and pesto for some healthy fat, sauteed garlic and spinach for my green vegetable hit, and 1 piece of toast for carbs (and to soak up the egg yolk obviously)

Often I would flag the toast and have scrambled egg with 3 eggs instead, but today I am craving carbs after a weights class then HIIT class (in a desperate attempt to regain some of the fitness I have lost with my slack gym attendance this year).........It's a hard pill to swallow when you release your fitness and strength has slipped way below the usual and everything is hard again.. although after being asked by a random guy if I was a rower because "your shoulders are so broad", I can't say I'm sorry to have lost a little muscle tone - that guy was lucky I'm not a boxer!!! 😂😓🏋

Nutritious, balanced meals are so important, especially after strenous exercise. This way of eating promotes a healthy mind, a healthy body, and a healthy weight. If these things are important to you, get in touch for more information on how I can help you achieve your health and weight goals.

Lunch prepping/using all the vegetables that need eating in my fridge! I've been super busy lately which means lunch prep has gone out the window and I've been eating boring last minute throw togethers that leave me craving something else!

I've decided to make the most of the midday break that I get on Wednesdays and roast a bunch of veggies with olive oil, red wine vinegar, paprika, mustard powder, salt and pepper. Add some rosemary from the garden plus fresh greens, seeds and blue cheese once they're cooked and I'll have a pretty awesome lunch ready to go for the next few days ❤

[ TIPS THE VEGETABLE HATER } - new blog post up with my Thai Green Curry and Cauli 'rice' recipe 🍃🍆🌶🍄🍴

Learn to love (or hide) vegetables - tips for the vegetable hater | Dietitian | Auckland | Health Conscious Foodie As a Registered Dietitian and lifetime foodie I am all about my vegetable intake – but I know there are those that really struggle with this. Most people I see ...

** Need some breakfast inspo??? **

Try this delish protein smoothie.. and learn a few quick facts about why protein is such a great addition to this kind of meal or snack x

Protein smoothies- not just for after the gym!
Traditionally the protein shake or protein smoothie has been thought of as the gym lovers go to, preventing protein breakdown and replenishing protein stores with exercise…. And sworn as an essential factor required for bulking up ‘the guns’. But in actual fact, a protein boost can be a great addition to a smoothie for many of us.
Protein is one of the macronutrients – the components of food that can our body can use to provide energy. It also provides the building blocks for many essential body components including:
• muscles
• immune system
• bones
• hormones
• skin
• hair
Having protein with every meal promotes satiety, meaning we feel full sooner and for longer, often leading to reduced portion sizes and later food intakes – provided we are in tune with of innate hunger signals of course.
While there are definitely people out there that get a little carried away with the protein intake obsession (excess protein can still be turned to fat!), having enough protein in the day is important for our health, now and in the future. Some claim that we eat too much protein already, but this theory is usually based on simplistic nitrogen balance studies which do not account for protein balance on a functional level. Additionally, there is a mass of evidence for the importance of protein intake in later life for maintenance of muscle and mobility.

This has long been my favourite protein smoothie. The frozen banana makes it thick and creamy, and the peanut butter makes in awesome… because that’s what peanut butter does.
(TIP: peel your bananas before you freeze them to avoid meltdowns over peeling difficulties later).

Peanut Butter Almond Milk Shake

1 small frozen banana (or half a large)
1 scoop vanilla protein
1T natural peanut butter
1c unsweetened almond milk
Dash vanilla
*Handful baby spinach – this is optional but such a good way to get more greens into your day. You can’t taste it mixed in with all the other flavours

Blend well and enjoy :-)

Amanda :)