Dietitian's with a love of good food and feeling great. We want to help you conquer your goals and get off that dieting roller coaster! No more guilt!
At Shaping Solutions we know that diets come and go. Motivation when fad dieting does not last forever and weight will come off and then go back on. This is because everyone is different and has a different style of eating that is right for them. We can help you work out the best approach for you. It may mean using some theories from a Paleo approach; and some from a Mediterranean diet but it does
Operating as usual
And check out then protein content of the grain bread too 👏🏻
One sushi hand roll has about the same amount of carbohydrate as two slices of bread.
Does this surprise you?
We are certainly not saying to avoid sushi or carbs in general, but it can be super helpful to understand portions when making food choices.
What other foods are you curious about?
What a great idea! I’m going to try this with Moroccan spice or Thai seasoning mixed in with the breadcrumbs. Yum!
* * C H I C K E N | T E N D E R L O I N S * *
To add a little extra protein and keep the chicken moist, I like to dip tenderloins in Greek yoghurt, then crumb and bake until golden.
Serve with veggies, salad, in wraps or in lunchboxes the following day.
I Love doing a tray of oven roasted veggies early in the week as a tasty side for a two or three meals. Just coat them in olive oil spray and add a sprinkle of Moroccan or Thai seasoning (or whichever one you like) then oven roast for 20-25 mins.
These went on top of baby spinach and rocket tonight with a drizzle of sesame dressing sprinkled with dukkah served with some pan fried salmon and tomorrow morning will be served with some poached eggs on wholegrain English muffins. Yum!
Intuitive eating - where does nutrition fit in and 6 questions to ask yourself to see if you’re ready - Love What You Eat Intuitive eating – where does nutrition fit in and 6 questions to ask yourself to see if you’re ready on January 29, 2020 One misconception of intuitive eating is that the idea is to eat whatever you want without a thought for nutrition or health. That said, you will most likely find that when y...
This recipe is tasty and so easy!
When I made this I also chopped some pumpkin, zucchini, cauliflower and eggplant into about 1-2cm sized pieces, tossed them in a drizzle of olive oil and roasted them on a seperate tray for the same time. Depending on your goals and activity levels you could also serve it with the new Sunrice flavour infused instant brown rice.
* * D U K K A H | C R U S T E D | S A L M O N * *
So simple, so good 👌
▪️Place salmon fillets on a baking tray lined with paper.
▪️Squeeze with fresh lemon 🍋
▪️Sprinkle with Dukkah.
▪️Bake at 180°C for approximately 15 minutes or until cooked to your liking.
PS. For more great recipe inspo, check out our latest recipe book, Fifty in a Flash. All the details are here ==> https://nfwls.org/FiftyFlashBlog
* * P R O D U C T | A L E R T * *
Who has tried siggi's Australia? 🙋♀️
This Icelandic Style Skyr is 9.2% protein, which provides 11.5g protein in this 125g serve.
It meets our selection criteria for sugar, and although slightly above our criteria for fat, is still a great choice 👍
Sugar content in milk and which one to choose on the basis of this is a question I get asked about so often.
* * S U G A R | I N | M I L K * *
Worried about the sugar content of milk?
Don't be. It is naturally occurring in the milk.
Contrary to popular believe, sugar is not added to low fat milk.
We can help you sort all sorts of food fact from fiction in our book, Spoons for Thought.
Delivered FREE this week with all orders in our online store!
No fine print. Free with all orders 🙌 🙌 🙌
Happy shopping ==> http://nfwls.org/OnlineStore
Have you noticed these great new products on the shelves? I tried them recently and they were a perfect replacement for rice with stir fries and curries. You can substitute some or all of your rice serve with these products and not only will it cut down the kilojoules without changing the portion size it will also increase your vegie intake for the day. Win win!
TIP: I used approximately half the bag of cauliflower rice with 2 tablespoons of cooked brown rice with my chicken and chickpea butter chicken serve. I don't like to cut out the carbs (rice) in any meal altogether as I find I am looking for sweet snacks or more food within the hour if I do.
So simple and yum!
* * B R E A K F A S T * *
When I know I'm going to be in a mad rush to get to work, I prepare my breakfast the night before.
This was layers of yoghurt, berries and Jordan’s Low Sugar Granola and it was 👌👌
If you want your week to be a healthy one the best place to start is to grab your notepad and pen on a Sunday.
Go old school and write out a grocery list for your Sunday supermarket shop. Plan your breakfast, lunch and dinner meals so you can have everything you need ready to go before your week even begins.
Healthy can be convenient and easy, salmon, bean salad with sweet chilli lime, yum!...this was lunch today. I mixed about half a bag of coles broccoslaw (without the dressing) and John West Protein+ Omega-3 packet and done! A great mix of good fats, low GI carbs and protein
Do you graze a lot during the day?
What I mean by graze is pick at kids leftovers, out of the fridge, the cookie jar, several milk coffees with sugar per day and so many other time when food just seems to be there!! Rather than sitting down and enjoying planned meals and snacks?
For general health and weight loss it’s really important that we give our bodies a 2-3 hour fast between meals and snacks and ideally a 10-12 hour fast overnight.
Give it a go! See if it helps your weight loss.
A great article by Jodie to help us understand how we can enjoy movement rather than hating exercise. It’s worth a read!
How to stop hating exercise: Let’s explore your thoughts Common thoughts about exercise, how that causes you to dislike it, and some tips for reframing your thoughts so you can develop a more positive relationship with movement.
Don't have time to cook or need something quick for lunch or dinner? Try these Birds Eye SteamFresh Fish. Cooks in under 5 minutes and can be teamed with quick salad or SteamFresh Vegetable pack and instant brown rice cup.
Do you feel like you are addicted to sugar? This article explains why restricting sugar can be what causes this feeling of addiction. Does ‘I am going to cut out chocolate/sugar completely’ sound familiar?
Rather than shifting between the extreme of overeating and restriction, find the balance that your body truly craves.
IS SUGAR REALLY ADDICTIVE AND INFLAMMATORY? | WellSeek As one of the most feared and demonized foods, sugar is often at the center of media hype. Learn why the extremes are never accurate.
A great list of body positive podcasts.
Best Body Positive Podcasts - Made on a Generous Plan Coaching We've found 30 of the best body positive podcasts covering topics like Health At Every Size, intuitive eating, fat acceptance, and joyful movement.
💕💓 we don't follow a DIEt...we prefer follow a healthy LIFEstyle!
Great SIMPLE (and not extreme) habits that make a big difference when you are trying to lose or maintain weight.
👉do you want to be slim and feel great?... 😍💕follow these habits!!🤓
Redefine ‘healthy’ in your mind...
Something to reflect on for the week...
Zoe Nicholson - Love What You Eat Dietitian
For our weight loss surgery patients who find the other protein perfection flavours too sweet, this new, less sweet flavour might be the answer to meeting your protein requirements.
‼️ The rumours are TRUE ‼️
50% less sweet Protein Water Flavour - Icy Lemonade 🍋💦😍
My amazing WLS community ❤️ it's Christopher here and yes it is true! Today is the release of Icy Lemonade which is a 50% less sweet flavour. This was a top secret project for 9 months, that is why you haven’t seen any posts from me! 😜 I've been hiding away working with over 100+ WLS patients in Brisbane to develop the taste! Fun fact, this took over 17 times to adjust the flavouring 😊
Together as a community (THIS MEANS YOU ❤️) we remember our roots and we have come a long way together and should be proud of what we have achieved, because of your support we have invented more items to help thousands of community members struggling after surgery. Please help us get word out and “TAG” any WLS community members into this post 😊
Only a limited 2000 samples are created due to our factory being unable to handle the demand, samples are available below on the following link 😊❤️
Unfortunately also a limited amount of 40 scoop full size bags are available (600bags) however more will be produced in a month 😊 They are available below now on the following link too 😊❤️
This article is amazing. I know many of our clients are working on embracing body acceptance. Letting go of diet culture and the thin ideal is scary, difficult and confusing.
This article is a must read for anyone on the journey of body acceptance and embracing a non diet culture.
Body acceptance begins with grieving the thin ideal - Made on a Generous Plan Coaching Learn how every Health At Every Size / non-diet / intuitive eating journey involves some form of grieving, and how to cope while in each stage of grief.
Such a great little reminder...
Would you ever treat your longest friend like you treat your body?
How have you been treating your 'oldest friend'? Is it time to let go of bullying, distrust, cruelty, disrespect and unreasonable expectations? Could you listen more, respond to the signals, and accept difference?
Here's a little reminder to read often.
Words by Belleruth Naparestek.
- Jodie, Healthy Balance Fitness
Lets change the way we think!
Check out Catherine Saxelby’s newsletter for the four main reasons that achieving weight loss or maintaining a healthy weight fail.
An important reflection as we enter a long weekend where there may be more opportunities for social connection, and where food is often such an important part of this connection.
As per Dr Brene Brown's research, social connection is vital to being a happy, healthy and wholehearted person.
Please feel free to share the love!
Zoe Nicholson - Love What You Eat Dietitian
If you're keen to develop a positive relationship with movement and adopt a more intuitive approach then here are 5 things you'll need to let go of...
- Jodie, Healthy Balance Fitness
Eating intuitively embraces eating the type and amount of food you're hungry for. Sometimes this may be one cookie, sometimes more and sometimes you might decide you actually don't really want the cookie.
We hope you're having a lovely weekend and enjoying some delicious food!
Note: many people require help with their eating pattern before starting on the intuitive eating journey. This is especially true for those with eating disorders, very disordered eating or if through years of dieting, you've lost connection with your hunger and fullness.
A non-diet dietitian who is weight neutral/HAES (so no weight loss focus) can help you with this.
Zoe Nicholson - Love What You Eat Dietitian
No food on its own is bad for you...
The reason no food on its own is bad for you and the damage that can ensue from such thinking...
Like with everything in life - context matters.
Extreme example to make a point:
If you were lost in the wilderness and all you had to eat for several weeks were cakes & pastries would they be bad for you?
A: No as this food contains the vital nutrients carbohydrate, protein and fat and believe it not, they even contain a range of vitamins and minerals. This food would also provide some water... It would help keep you alive.
Now I want you to imagine this same scenario but all you have to eat is broccoli, which would you be better off with, the cake or the broccoli?
If you said the cake, you’re right; while broccoli is an excellent source of many vitamins and minerals, it is a poor source of the vital nutrients carbohydrate, protein and fat. You might still be alive when you’re rescued after several weeks, but you would be in much worse shape.
More realistic example:
It’s 3.30pm and you’re hungry, in your mission to be healthy you’ve brought a nutritious snack of chopped up veggies and hummus. It’s been a crazy busy day and you don’t have time to take a break, let alone time to sit down and munch on veggies and hummus (plus you’re really quite hungry and the veggies are not calling to you). You decide to ignore your hunger and skip your break. By the time you finish work at 5.30pm, you’re ravenous and on the way home you grab some food from a vending machine, this doesn’t really satisfy you and you continue to much your way through whatever is easy to eat once you arrive home. You then find you’re not that hungry for dinner but think you should eat anyway as at least it’s a nutritious meal. You end up stuffed full and feeling like you’ve blown your mission to be healthy. Neither your physical or mental health benefit in this type of situation.
Now I want you to imagine the same scenario, but instead of ignoring your hunger, you grab a muesli bar you’ve hidden in your bottom draw - you hid it when everyone told you sugar was evil and muesli bars were full of this “evil” (most aren’t). When you finish work at 5.30pm, you’re a little hungry and now you have time to enjoy your veggies and hummus. By the time dinner rolls around, you’re moderately hungry again and finish your meal feeling comfortably full and content. You’re pleased you made a choice that felt right for you in that particular moment - that’s choosing to eat the muesli bar - as it served you well and you ate a range of nutritious foods that satisfied you.
Note: I am not saying the veggies and hummus are better than the muesli bar, or that muesli bars aren't a good choice, quite the contrary. In the scenario described here, the muesli bar was a good choice. I am also not saying food from a vending machine is bad and there are times where such food does the job. One of the complexities with nutrition, is that it is not black and white (unless of course you have a food allergy or Coeliac disease) and there is no right or wrong choice.
Zoe Nicholson - figureate Dietitian
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