Make The Change - Diet & Exercise

09/04/2024

🌟 Exciting News! 🌟

Dietitian Mike O'Sullivan has recently launched a brand new Facebook Reels page - a page dedicated to bringing you insightful, engaging nutrition tips! 🍏💡

Whether you're looking to improve your diet, understand how nutrition can improve a condition, or just want some quick, practical advice, this is the place for you!

👉 Check it out here: https://www.facebook.com/profile.php?id=61557842446349&sk=reels_tab

Head over, take a peek at the content, and if you like what you see, don't forget to hit 'Follow' for regular updates!

Mike O'Sullivan - Dietitian | Bioscientist
👨‍⚕️Clinical Dietitian
🩺High Cholesterol Management
🔬Bioscientist
🥗Food as Medicine
⚕️Healthcare Through Diet

https://www.cardexin.com/

04/02/2024

Very common to oversnack at night and it easily becomes habitual. It's like doing laps - couch to kitchen, so keep an eye on it and it will make a big difference.

29/01/2024

The glucose tolerance blood test is often used to see if a person has type 2 diabetes. If you dont pass the test then you could say you have a glucose intolerance and reducing this is an obvious first step.

27/01/2024

Here is an important point to consider. We want to help people improve their diet to feel good and be healthy. Too much change for some can cause distress and that defeats the purpose

27/01/2024

This is an observation that we notice all the time! People are so routine with their diet; habitually using the same options. Makes sense right; life is busy enough!

24/03/2022

Here at MTC we care about your health and lifestyle.

Get your fully customised weight loss program expertly designed by MTC Dietitians.
You tell us, we develop specific to your needs and lifestyle!
We are not talking just about calories or carbs here we are talking about what your likes, dislikes, intolerances, general cuisine preferences and if you are an expert in the kitchen or prefer convenience and simplicity – we have it all covered!
Customised meal plan exactly to your preferences, recipe sheets, shopping list, instruction guide, instruction videos and coaching call from our dietitians.
We are there for you. We coach you and explain each part of your weight loss journey though our coaching calls. Our passion is focused on hearing our patients achieving their goals.
Choice of 1, 2 or 3 month programs.
Most private health insurances cover dietetics services and weight management programs, please refer to your private insurance to confirm extra covers.

23/03/2022

New location!
📍New clinic opening in the beautiful rooms at Medical One Moonee Ponds!
Friday afternoons 1PM to 5PM face to face consults!

📅 Take a look to our website and make a booking from this link below

https://www.mtcdietandexercise.com.au/bookonline

☎️ Or give a call to our friendly reception staff at 0449-910-601

▫️www.mtcdietandexercise.com.au
📧 info@mtcdietandexercise.com.au
📍14 Pascoe Vale Rd, Moonee Ponds, VIC, 3039

10/03/2022

ᴡᴇʟᴄᴏᴍᴇ ᴛᴏ ᴍᴛᴄ ᴛᴇᴀᴍ

🔸Jen is an Accredited Practicing Dietitian (APD) who graduated from La Trobe University in 2017, completing a Master of Dietetic Practice and Bachelor of Health Science.
🔸She is particularly interested in nutrition for oncology, gut health, heart health, chronic condition prevention and management and sport as overall health and wellbeing. She especially enjoys working with young people, clients with new diagnoses and corporate groups.
🔸Jen is passionate about educating clients by translating evidence and applying it to real life as well as providing the tools to enjoy nutrition and make choices independently.
🔸Away from nutrition, Jen spends her time adventuring with her fur baby Loki, finding new coffee spots and at calisthenics in which she has competed and coached for many years, including representing Victoria as part of the state team at national championships.

📍Available at Moonee Ponds & Taylors Lakes.

02/03/2022

As the days get longer and the sun gets stronger, Vitamin D is getting easier to come by, but where else can we get it from and why is it so important for our health? ⁣⁣⁣
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🔆 Dietary sources naturally containing vitamin D include oily fish such as salmon and mackerel, as well as egg yolks and mushrooms. - Interestingly, all mushrooms have a compound called ergosterol that becomes vitamin D when exposed to sunlight, and eating mushrooms containing vitamin D2 can be as effective as taking a supplement!⁣⁣⁣
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🔆Fortified sources include margarine, milk, and some breads and cereals⁣⁣ ⁣⁣⁣ ⁣⁣⁣
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🔆Vitamin D is more than just a humble vitamin but rather a pro hormone. It plays a vital role in calcium and phosphate metabolism, impacting the intestines, kidneys, and of course our bones. ⁣⁣⁣ ⁣⁣⁣
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🔆Beyond these effects, deficiency of vitamin D has also been linked to research to a number of diseases such as cardiovascular disease, autoimmune conditions, diabetes, obesity, pregnancy complications and cancer.

18/02/2022

Need nutritional advice, accountability and motivation?

Here at MTC our qualified dietitians can help you reach your goals, either face to face at one of the many locations, or even better at the comfort of your home for a telehealth consultation.

Contact us today on 0449 910 601 or make your booking online at our website, link in bio

𝕄𝕒𝕜𝕖 𝕋𝕙𝕖 ℂ𝕙𝕒𝕟𝕘𝕖 - 𝔻𝕚𝕖𝕥 & 𝔼𝕩𝕖𝕣𝕔𝕚𝕤𝕖

05/08/2020

𝘛𝘪𝘱 𝘯𝘶𝘮𝘣𝘦𝘳 𝟷:⁣⁣
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🔹𝘎𝘦𝘵 𝘪𝘯 𝘵𝘰𝘶𝘤𝘩 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭𝘴, 𝘸𝘦 𝘢𝘳𝘦 𝘩𝘦𝘳𝘦 𝘵𝘰 𝘩𝘦𝘭𝘱🔹 ⁣⁣
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🔹Health professionals remain an essential service, and you may travel to medical appointments even if they are outside your 5km radius. ⁣⁣
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🔹Here at MTC diet and exercise, we can can provide you with tailored nutrition advice for any of the following conditions:⁣⁣
🔹Weight management⁣⁣
🔹Diabetes 1 and 2⁣⁣
🔹Prediabetes⁣⁣
🔹Fatty Liver⁣⁣
🔹PCOS⁣⁣
🔹Osteoarthritis ⁣⁣
🔹Metabolic Syndrome⁣⁣
🔹Heart Disease⁣⁣
🔹High Cholesterol ⁣⁣
🔹Irritable Bowl⁣⁣
🔹Food intolerances⁣⁣
🔹Crohn's Disease⁣⁣
🔹Coeliac Disease⁣⁣
🔹Diverticulitis⁣⁣
🔹Food Chemical Sensitivities ⁣⁣
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𝘉𝘰𝘰𝘬 𝘰𝘯𝘭𝘪𝘯𝘦 𝘩𝘦𝘳𝘦: https://www.mtcdietandexercise.com.au/contact⁣
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𝘈𝘥𝘥𝘪𝘵𝘪𝘰𝘯𝘢𝘭𝘭𝘺, 𝘤𝘩𝘦𝘤𝘬 𝘪𝘯 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘎𝘗 𝘰𝘳 𝘢𝘭𝘭𝘪𝘦𝘥 𝘩𝘦𝘢𝘭𝘵𝘩 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭𝘴 𝘪𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘯𝘺 𝘰𝘵𝘩𝘦𝘳 𝘤𝘰𝘯𝘤𝘦𝘳𝘯𝘴

05/08/2020

𝘓𝘰𝘤𝘬𝘥𝘰𝘸𝘯 𝟸.𝟶 𝘩𝘢𝘴 𝘱𝘳𝘦𝘴𝘦𝘯𝘵𝘦𝘥 𝘪𝘵𝘴𝘦𝘭𝘧 𝘸𝘪𝘵𝘩 𝘢 𝘸𝘩𝘰𝘭𝘦 𝘯𝘦𝘸 𝘴𝘦𝘵 𝘰𝘧 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘩𝘢𝘷𝘪𝘯𝘨 𝘴𝘪𝘨𝘯𝘪𝘧𝘪𝘤𝘢𝘯𝘵 𝘪𝘮𝘱𝘭𝘪𝘤𝘢𝘵𝘪𝘰𝘯𝘴 𝘰𝘯 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘸𝘦 𝘭𝘪𝘷𝘦 𝘢𝘯𝘥 𝘧𝘦𝘦𝘭 ⁣⁣
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The CSIRO conducted a study that looked out how COVID-19 has impacted the populations emotional and physical health and well-being from the last period of lockdown and they found that:⁣⁣
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❕66% of respondents reporting their exercise habits have declined, and 36% reporting their diets have worsened⁣⁣
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❕2 in 5 respondents reporting they have gained weight in isolation⁣⁣
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❕61% of people have increased junk food consumption⁣⁣
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❕63% of people have increased snacking in general⁣⁣
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In addition to this, another study by CQ University looked at other lifestyle factors such as:⁣⁣
❕Alcohol consumption – 26% of respondents have increased alcohol consumption over this period⁣⁣
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❕Sleep – 49.9% reported poorer sleep quality⁣⁣
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⚠️It was found that the impacts of diet, exercise, sleep and emotional wellbeing scored higher in more than one psychological distressed states in those that were; female, single, those in lower socio-economic areas or those with a chronic illness.⁣⁣
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〈Whilst we are in the midst of an unprecedented time in the course of our lives, where lots of things are out of our control, nutrition and exercise are often things we can take control over. Looking after your health doesn’t need to be overwhelming, all it needs to be is a step in the right direction to improving daily habits〉⁣⁣
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〈As Melbourne embarks on the next 6 weeks of further restrictions, we are here to help〉 ⁣⁣
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〈𝘞𝘦 𝘤𝘢𝘯 𝘱𝘳𝘰𝘷𝘪𝘥𝘦 𝘺𝘰𝘶 𝘸𝘪𝘵𝘩 𝘮𝘦𝘢𝘭 𝘱𝘭𝘢𝘯𝘴 𝘢𝘯𝘥 𝘥𝘪𝘦𝘵𝘢𝘳𝘺 𝘢𝘥𝘷𝘪𝘤𝘦 𝘵𝘰 𝘴𝘶𝘪𝘵 𝘺𝘰𝘶𝘳 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯, 𝘩𝘦𝘢𝘭𝘵𝘩, 𝘰𝘳 𝘣𝘰𝘥𝘺 𝘤𝘰𝘮𝘱𝘰𝘴𝘪𝘵𝘪𝘰𝘯 𝘯𝘦𝘦𝘥𝘴 𝘦𝘪𝘵𝘩𝘦𝘳 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘤𝘰𝘮𝘧𝘰𝘳𝘵 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝘩𝘰𝘮𝘦, 𝘰𝘳 𝘪𝘯 𝘰𝘯𝘦 𝘰𝘧 𝘰𝘶𝘳 𝘷𝘢𝘳𝘪𝘰𝘶𝘴 𝘔𝘦𝘥𝘪𝘤𝘢𝘭 𝘊𝘭𝘪𝘯𝘪𝘤𝘴 𝘢𝘳𝘰𝘶𝘯𝘥 𝘔𝘦𝘭𝘣𝘰𝘶𝘳𝘯𝘦. 𝘏𝘦𝘢𝘥 𝘵𝘰 𝘰𝘶𝘳 𝘸𝘦𝘣𝘴𝘪𝘵𝘦 𝘢𝘵 𝘮𝘵𝘤𝘥𝘪𝘦𝘵𝘢𝘯𝘥𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦.𝘤𝘰𝘮.𝘢𝘶 𝘧𝘰𝘳 𝘮𝘰𝘳𝘦 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯〉⁣⁣

24/04/2020

🥛There could be many reasons that someone chooses to switch to a plant based milk instead of regular cows milk. ⁣
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🥛It could be because lactose causes them gastrointestinal discomfort, they don’t enjoy the taste, or potentially because of environmental or ethical reasons. ⁣
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𝘞𝘩𝘢𝘵 𝘸𝘦 𝘥𝘰 𝘬𝘯𝘰𝘸, is that cows milk provides us with a stack of nutrients such as 𝘤𝘢𝘭𝘤𝘪𝘶𝘮, 𝘱𝘳𝘰𝘵𝘦𝘪𝘯, 𝘳𝘪𝘣𝘰𝘧𝘭𝘢𝘷𝘪𝘯, 𝘷𝘪𝘵𝘢𝘮𝘪𝘯 𝘈, 𝘷𝘪𝘵𝘢𝘮𝘪𝘯 𝘋, 𝘉𝟷𝟸 𝘢𝘯𝘥 𝘻𝘪𝘯𝘤. The other nutrient that cow’s milk and dairy products provide us with is a particular type of fat called 𝘤𝘰𝘯𝘫𝘶𝘨𝘢𝘵𝘦𝘥 𝘭𝘪𝘯𝘰𝘭𝘦𝘯𝘪𝘤 𝘢𝘤𝘪𝘥 (𝘊𝘓𝘈), which has been shown to offer humans a plethora of benefits including prevention of cardiovascular disease, cancer, obesity, and osteoporosis. ⁣
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❔So how do we go about choosing the best non dairy product?❔⁣
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🦴If we’re talking nutritionally (which I naturally do), most milk alternatives are made up with mostly water, with only a small amount of oat, rice or almond (whichever type of milk it is). ⁣
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🥛Soy milk bears the greatest resemblance to cow’s milk from a protein and fat perspective, but all plant based milks contain very little naturally occurring calcium, and have to be fortified instead.⁣
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🦴Calcium as we know is the predominant nutrient we derive from dairy products such as milk, cheese or yoghurt, and many Australians are not getting enough calcium in their diets, particularly post-menopausal women, teenagers, and older adults who have a greater necessity for it.⁣
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𝐒𝐨𝐦𝐞 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐟𝐨𝐥𝐥𝐨𝐰 𝐢𝐟 𝐜𝐡𝐨𝐨𝐬𝐢𝐧𝐠 𝐚 𝐩𝐥𝐚𝐧𝐭 𝐦𝐢𝐥𝐤 𝐚𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐯𝐞:⁣
Aim for at least 100mg/100ml calcium fortification ⁣
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Ideally, choose a milk that is fortified with B12 (we can only get B12 from animal foods and fortified products)⁣
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Happy drinking!⁣
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17/04/2020

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🔹A coalition of doctors, academics and American consumers have put together a Lower-Carb Action Network (LCAN) urging US nutrition leaders to include a lower carb recommendation in the American Dietary Guidelines due to the growing body of research that demonstrates how reducing carbohydrates is a safe and effective dietary strategy to prevent and even reverse diet related chronic conditions such as type 2 diabetes, obesity and high blood pressure. ⁣
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𝘚𝘰 𝘩𝘰𝘸 𝘭𝘰𝘸 𝘪𝘴 𝘤𝘰𝘯𝘴𝘪𝘥𝘦𝘳𝘦𝘥 ‘𝘭𝘰𝘸𝘦𝘳 𝘤𝘢𝘳𝘣’⁣
LCAN group have suggested an intake of below 25% of total calorie intake to be appropriate for lower carb. ⁣ ⁣
𝘞𝘩𝘢𝘵 𝘢𝘣𝘰𝘶𝘵 𝘪𝘯 𝘰𝘶𝘳 𝘰𝘸𝘯 𝘣𝘢𝘤𝘬𝘺𝘢𝘳𝘥?⁣
Diabetes Australia have also released media statements stating that for people with type 2 diabetes, there is good evidence to suggest a lower carb dietary approach can be ‘safe and useful’ for lowering average blood sugar levels. In addition to this, it can also be an effective strategy in controlling other risk factors such as being overweight, high cholesterol and high blood pressure. ⁣
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Additionally the CSIRO (Australia’s national science agency) have also released 3 versions of their own lower carb recipe books and meal plans(first released in September 2017) that were formulated off the back of a large body of research that started back in 2012, around the effectiveness of lower carb for weight loss and management of type 2 diabetes. ⁣
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𝘐𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘵𝘰 𝘯𝘰𝘵𝘦; consuming a diet that is overall lower in carbohydrates does not mean ketogenic or NO⁣
carbohydrates. Good quality carbohydrates we consume from wholegrain and wholefood sources still have a place in our diets; fruits, vegetables, dairy are all also minor sources of carbohydrates that should be included in a healthy well balanced diet. ⁣
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https://www.foodnavigator-usa.com/Article/2019/12/20/Coalition-pushes-for-low-carb-diet-to-be-added-to-2020-Dietary-Guidelines⁣
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23/03/2020

Unusual and tough times for us all with Covid-19 and we want to help where we can. More than ever health, nutrition and exercise is important and we are there to support our current and future patients as much as possible. Now we do phone & Skype consults.

You can find us at www.mtcdietandexercise.com.au or at 0449910601, for phone and skype consultation.
Let's get through this as best we can, TOGETHER

16/03/2020

New clinic opening in the beautiful rooms at Medical One Elwood! ⁣
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Book in now following the link below, first clinic Wednesday 18th of March 2-6pm ⁣
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https://www.halaxy.com/profile/mtc-diet-and-exercise-elwood/location/509641⁣
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10/01/2020

𝘓𝘰𝘸 𝘦𝘯𝘦𝘳𝘨𝘺 𝘥𝘳𝘪𝘯𝘬𝘴⁣
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💧Often we can be quite aware of the kilojoules or energy we may be eating, but how much energy are our favourite DRINKS contributing to our daily total? ⁣
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💧There are plenty of readily available beverages that will quench your thirst, satisfy your craving, or pep you up with a caffeine hit all with the benefit of being a low kilojoule containing drink; here’s some of our favourites. ⁣
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✔︎600mL Kombucha⁣
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✔︎600mL Sparkling water⁣
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✔︎Long black ⁣
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✔︎Herbal Tea ⁣