Are you into the running craze this year and potentially training for an upcoming running event? Every runner should be aware of RED-S, with fatigue, recurrent injuries, and loss of periods being some of the common signs. By understanding the causes, symptoms, and consequences of this condition, runners can take proactive steps to prevent and manage RED-S. So what is RED-S? Relative Energy Deficiency in Sport (RED-S) is a complex syndrome affecting athletes, including both recreational and competitive runners. It arises from an energy imbalance, where one’s energy intake doesn’t match the ene ..read more

Approximately 1 in 10 Australians aged 18 years and over have indicators of chronic kidney disease (CKD), such as reduced kidney function, with 1 in 3 having an increased risk. Nutrition plays a crucial role in the prevention and management of kidney disease. Among many other dietary and lifestyle factors, here are three healthy habits to look after your kidney health: Protein Portion SizesProtein is an important nutrient to consider if you have early stages of kidney disease. Why? Because an excessive amount of protein can cause waste to build up in your blood, causing stress on the kidneys ..read more

Makes 6 patties | Serves 2   What you will need 300g fresh salmon mince (bought from seafood supplier Fresh off the Floor) You could use tinned salmon as a substitue  2 bundles of fresh coriander, finely chopped if not using food processor   2 teaspoons Valcom Thai Red curry paste   1 egg   2 tablespoons flour  1 thin fresh lemongrass, finely chopped   Shredded slaw mix packet 400g   1 medium cucumber, finely chopped   1 nest of vermicelli noodles   4 tablespoons Marion’s Kitchen Vietnamese Styl ..read more

A balanced diet can help feed the brain, lighten stress or anxiety, and nourish our whole sense of well-being. What we eat has a profound impact on the mind, body and brain – yet, dietitians are largely underutilised in the current mental health crisis. This week is Dietitians Week, and in this blog post, we’ll explore some of the ways dietitians can assist with mental health, along with examples of services we provide and foods that nourish your mind, body, and brain. What do Dietitians actually do? Accredited Practising Dietitians understand that mental and physical health go hand in hand a ..read more

Serves 4 Ingredients To Prepare Tofu Crumb: 500g Nature’s Kitchen firm tofu 1/2 cup corn flour 1/3 cup sesame seeds 1/4 cup quinoa 2/3 cup panko crumbs or breadcrumbs 2x eggs, whisked 1 tablespoon sesame oil To Assemble: 1/4 red cabbage, thinly sliced 1 bunch baby cos lettuce, cut into small pieces 2 medium carrots, cut into small pieces 2 medium cucumbers, cut into long ribbons with a peeler 2 spring onion, finely chopped 1 x 90g Japanese Soba Buckwheat Noodles, boiled according to packet instructions Dressing 1 small fresh lime juice 2 tablespoons rice wine vinegar 1/4 cup fish sauce 1 ..read more

Endometriosis is a complex and challenging condition that affects countless women around the world. In Australia, 1 in 7 women live with endometriosis, many without even being aware, thinking painful periods and pelvic pain are “normal.” While medical interventions play a crucial role in managing endometriosis, we must recognize the powerful influence that food choices can have on symptom severity. Although there is no universal dietary pattern for the management of endometriosis, emerging studies show the intricate relationship between certain nutrients and symptom reduction, as well as impr ..read more

Australia Day can be a time for friends and family to come together around a delicious table of food. While it’s a time to enjoy good food, it’s also an opportunity to make smart choices that align with your health and wellness goals. As a Dietitian, I’m here to share some tips on how to make better smart food choices during such times.    Prioritize Lean Proteins:Why not replace the T-bone steak and sausages for lean protein options like skinless chicken tenderloins, turkey mince burger or fillet of fish on the barbecue. These choices are lower in saturated fats which are benefici ..read more

Christmas is a time for joy, celebration, and togetherness—a season where delicious treats and feasts often take center stage. But indulging in festive foods doesn’t have to derail your healthy eating habits or leave you feeling guilty. With a few mindful strategies, you can have a memorable festive season while staying on track towards your health goals. Don’t arrive hungry: Before heading to a function or gathering, ensure you eat a nutritious meal or snack. Arriving satiated can help you avoid overeating or making impulsive food choices based on hunger. Eat  what you LOVE: Big fest ..read more

Serves 6-8 Ingredients Part 1 500g bag frozen strawberries ¼ cup pure maple syrup 1 tablespoon lemon juice 1 teaspoon vanilla essence 2 teaspoons chia seeds Part 23 medium avocados ¼ cup pure maple syrup ¼ cup cocoa powder 1 teaspoon vanilla essence Method Combine the strawberries, maple syrup, lemon juice and vanilla essence in a saucepan over medium heat. Bring to a boil stirring occasionally. Once boiling reduce heat and simmer for 20-30 minutes until the sauce thickens Stir in the chia seeds and set aside to cool down Meanwhile in a food processor, blend the flesh of avocado, maple syrup ..read more

Ingredients 1 cup Blu Gourmet Pearl Couscous pearl couscous 1 tablespoon garlic infused olive oil 2 bunches broccolini, cut into thirds 1 cup frozen green peas 180g packet of Halloumi Cheese, cut into cubes 3 tablespoons raw pine nuts 2 spring onions, finely chopped 120g baby spinach and rocket bag Dressing 1 tablespoon extra-virgin olive oil 1 tablespoon Dijon mustard 1 tablespoon honey 1 small lemon zest and juice 2 tablespoons water Method Bring to a boil 1 ½ cups of water in a saucepan. Once it boils, add the pearl couscous. Bring to a boil and then turn heat to low, cover slightly an ..read more