Thursday, 16 Nov 2017
Meal Journals for Surgical Weight Loss Regimes Keeping track of what you eat is one of the most powerful tools we have to have full awareness of your intake and establish optimal eating patterns. The simple step of documenting your eating can result in weight loss, as it brings some accountability (even if only to yourself) over your food choices – we all want to feel proud and being able to reflect on the positive choices you make can really give you the push you need to... more
Tuesday, 16 May 2017
Tip Top Sandwich Thins were easy to find in both my local Coles and Woolworths supermarkets, so I grabbed one of each variety: Original Wholemeal  Lightly seeded. For the purpose of this review I have looked at the wholemeal variety (as this was my favourite). The major claim  Tip Top are making about their new product range is they are only 99 calories per serve, however I was more interested in where these calories are coming from and if they are weight loss... more
Tuesday, 16 May 2017
After weight loss surgery, there are permanent changes to your digestive system, meaning nutrients are absorbed and processed differently.  When you don’t take in enough calcium, the body starts to draw calcium out of the bones. Over time, this "borrowing" of calcium can cause weakening of the bones and other serious health consequences including: -    Involuntary muscle twitching, cramps and spasms -    Headaches -  ... more
Thursday, 11 May 2017
Makes 4 serves ½ cup oats 3 tablespoons of whey protein isolate powder 1 grated apple 1 cup milk ½ cup water 1 tablespoon chia seeds 4 tablespoons almond meal ½ teaspoon cinnamon  Combine ingredients and divide between four jars. Cover and refrigerate for up to four days. Just prior to serving, top with 2 tablespoons of fresh or frozen berries and 1 tablespoon of Greek yoghurt. Nutrition information, per serve: kilojoules 1010, calories 240, protein... more
Saturday, 11 Mar 2017
Most people would agree that they need more time in a day. As our lives get busier, finding the time to prepare healthy meals each night can be difficult. We often talk about preparing meals in bulk and freezing, but having to defrost and eat the same old meal over and over can become pretty boring!  To beat this meal time monotony, we like to freeze ‘meal bases’ that we can then serve in a variety of ways to create different meals. These meal bases are protein based,... more
Thursday, 09 Mar 2017
If you love a smoothie for breakfast or just need a quick meal on the run, you are bound to love this Mango & Coconut Smoothie. Makes 2 cups 1 cup frozen mango, diced 100g coconut Chobani yoghurt 250mL Vitasoy coconut milk 1 tablespoon whey protein isolate powder Place all ingredients in blender and puree until smooth.  Nutrition Information (per cup): energy 181 calories, protein 9.5g, fat 4g, saturated fat 3.5g, carbohydrate 25g. For more great recipes on the... more
Tuesday, 07 Mar 2017
A good quality unflavoured whey protein isolate powder is an essential item in post weight loss surgery kitchens. Add protein powder to your favourite smoothie = Protein Packed Smoothies. Freeze these Protein Packed Smoothies into ice block molds = Frozen Protein Pop. Blitz protein powder with frozen fruit and Greek yoghurt (add a little honey if you like) = Protein Packed Soft Serve. Add protein powder into your overnight oats or bircher muesli. Load protein powder into your... more
Monday, 06 Mar 2017
Makes 1½ cups 185g can of tuna in spring water, drained 2 stalks celery, strings removed and finely diced 1 gherkin, finely diced 2 teaspoons wholegrain mustard 1 tablespoon dill, chopped 2 tablespoons mayonnaise Place all ingredients in a bowl and mix until well combined. Store in the fridge for up to three days. Serving suggestions: - Wrap in a lettuce leaf - Top grainy crackers - Fill a wrap - Serve with vegetable sticks. Nutrition information per ½ cup... more
Sunday, 05 Mar 2017
There are four flavours of protein balls in the range: Coconut Fuzz Rocky Road Choc Peanut Butter Salted Caramel (which my local supermarket didn’t stock). For the purpose of this review I looked at the Choc Peanut Butter. What’s in them? It’s no wonder these taste great with the first ingredient on the list being dark chocolate, followed by whey protein isolate, gluten free flour, dried fruits (apricots, dates and sultanas) then peanuts and oil. There... more
Saturday, 04 Mar 2017
Those who have had weight loss surgery often ask how much they should be eating. Whilst is seems a simple question, there is no simple answer.  How much you should be eating is a hot topic on many online forums or support pages. If you have read the discussions it becomes clear that weight loss surgery clinics and support teams widely differ in how much they are recommending their patients eat. This is also clear when we chat with other health professionals at our obesity surgery... more
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