Nutritional Advice

Feeling lethargic? Can’t maintain a healthy weight? Don’t know what to buy when food shopping? Don’t know what or how to cook? What to improve your sporting performance?

If you answered yes to any of the above then you need to contact the Valetudo Health Team and find out more about what our Dietitians can offer to you. The Valetudo Health Team’s Accredited Dietitians want you to get results, so they will draw from their qualifications and experience to educate you on what healthy eating options are and what it takes to reach your goals. The dietitians are also prepared to assist you in finding appropriate recipes, preparing your weekly food plan and shopping list.

Nutritional skills once learned can be applied for life! Your whole household will benefit and the cooking skills and good eating habits can potentially be passed onto your children, giving them a great kick start to life!

Start to get on top of your health by contacting the Valetudo Health Team for more information on these premium services.

1300 799 915 or email
beinspired@valetudohealth.com.au

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Fat Burning – anyone got a match?

By Dr Angus Stewart, PhD, Accredited Practicing Dietitian with Valetudo Health

It’s coming into winter and this is traditionally the time when most of us gain a few extra kilos. So what’s the best way to remove it? Don’t put it there in the first place!
With the evenings drawing in, many people leave and return from work in the dark. This does have effects on our hormone regulations systems. We can become lethargic, crave more sleep, but most importantly, feel disinclined to cook healthy meals when arriving home. Marketers of fast food outlets know this, and we can be expected to be bombarded with ads extolling the virtues picking up a meal for the family on the way home.
Marketers of weight loss programs also know this, and they will be gearing up for a marketing blitz also, but in the Spring, when we emerge from our semi-hibernation and groan when we stand on the bathroom scales.
So, let’s box cleaver. Work out some quick and healthy meals that are already waiting for us at home. A good stand-by is to have a pot of nourishing soup in the fridge that can be heated up* quickly.
Try this recipe (note a “cup” means a standard 250ml measure)
Get a whole chicken and simmer slowly for 1.5 to 2 hours in a large pot, adding more water when necessary.
Then, scoop out the chicken (should fall apart), keep the meat for use in other meals, and put the remaining liquid in the fridge overnight. Next day, use a spoon and scrape off all the hard fat layer on top (you don’t want this, lots of saturated fats here). Now divide up the gel/liquid remaining into quarters, put three into containers/bags and freeze, keep ¼ of the gel for stock.
Add 1-3 litres of water and bring to the boil (depending on the size of your pot). If you want to make a really big pot, just add more stock and ingredients.
Don’t add salt but add some finely chopped celery, a cup or three of pumpkin and an onion – these add flavour and depth, you won’t need salt. Add a chopped carrot or two, a potato or two, some chopped spring onion, a leaf or three of silverbeet or spinach (remove the stalks, keep some and finely chop and add also), around 1/3 of a cup of lentils or soup mix (not too much or it dominates the flavour). Simmer for 45 minutes to an hour, then using a potato masher, break down the larger veg until you have a mixture of textures. You can blend with a stick mixer, but having a “chunky soup” is more of a winter warmer. The longer you leave this to blend, the better. Making the soup one day, and serving the next is the best. Serve with a slice of wholemeal bread and a big smile.
Apart from the soup, there are other sites you can get healthy recipes from.
The Dietetics Association of Australia has a public access part in it’s website titled “Smart food for you” – here there are many recipes, some short, some long, but they all have been prepared from a nutritional perspective. Also the National Heart Foundation has good recipes on, and so do Diabetes WA. So explore, and have a healthy Winter!
http://daa.asn.au/ – web site of Dietetics Association of Australia
http://www.heartfoundation.org.au/recipes/Pages/default.aspx – National Heart Foundation recipe page
http://www.diabeteswa.com.au/Preventing_Diabetes/Eating_for_Good_Health – Diabetes WA

*Tip. While microwaving is OK, heating up steadily in a saucepan will preserve the nutrient content of the ingredients a lot better.

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