Highlands Nutrition

24/03/2026

March is Gut health month - If you struggle with bloating, stomach pain, unpredictable bowels or constant discomfort… you’re not alone

You may have heard of IBS, but did you know there are other conditions like IBD and SIBO that can cause similar symptoms?

IBS (Irritable Bowel Syndrome) – a functional gut disorder that affects how your digestive system works. Common symptoms include bloating, cramps, diarrhoea and/or constipation.

IBD (Inflammatory Bowel Disease) – includes conditions like Crohn’s disease and ulcerative colitis. This involves actual inflammation and damage to the digestive tract and often requires medical treatment.

SIBO (Small Intestinal Bacterial Overgrowth) – occurs when bacteria grow where they shouldn’t in the small intestine, leading to bloating, gas, pain and nutrient absorption issues.

We can help contact us info@highlandsnutrition.com.au or 4881 1590. stay posted later this wee Probiotics

12/03/2026

Did you know that 1 in 10 people worldwide live with Chronic Kidney Disease (CKD)? Because kidneys often lose function silently, many people don't realize they are at risk until the disease is advanced.

This year’s theme, “Caring for People, Protecting the Planet,” highlights the vital link between our health and our environment. Protecting your kidneys today not only improves your quality of life but also reduces the environmental footprint of complex medical treatments.

3 Evidence-Based Pillars for Kidney Health
According to the Journal of Renal Nutrition and Kidney Disease Outcomes Quality Initiative (KDOQI) guidelines, here is how you can protect your "silent heroes":

1. Mind the Salt (Sodium): High salt intake is a leading driver of hypertension, the second most common cause of kidney failure. Aim for less than 5g of salt (approx. 1 teaspoon) per day. Tip: Use herbs and lemon juice instead of the salt shaker!
2. Know Your Numbers: If you have Diabetes or High Blood Pressure, you are at a higher risk. Clinical evidence supports regular screening through two simple tests: a blood test (eGFR) and a urine test (uACR).
3. Prioritize Plant-Dominant Eating: Studies (such as the PLADO diet) show that shifting toward plant-based proteins (legumes, nuts, and whole grains) can reduce the "acid load" on your kidneys and slow the progression of kidney disease. This does not need to be a whole diet shift as reducing meat intake and shaping some meals to plant-based proteins still helps.

Are Your Kidneys OK?
Early detection can save lives. If you have a family history of kidney disease or live with a metabolic condition, speak with your healthcare provider about a kidney health check.
Let's work together for healthier kidneys and a healthier planet.

03/03/2026

Type 1 diabetes (T1D) affects over 145,000 Australians as of early 2026 — accounting for around 10% of all diabetes cases nationwide.

It’s one of the most common chronic illnesses in children and young people, with approximately 3,000 new diagnoses each year.

Unlike type 2 diabetes, T1D is an autoimmune condition. The body’s immune system attacks the insulin-producing cells in the pancreas, meaning people living with T1D require lifelong insulin therapy to survive.

Behind every statistic is a child learning to count carbs, a teenager navigating school camps and sport with blood glucose checks, and families managing the daily balancing act of insulin, food, activity and emotions.

Awareness matters.
Support matters.
Access to education and technology matters.

If you or someone you love is living with T1D, know that you’re not alone — and with the right support, people with type 1 diabetes can live full, active and healthy lives.

23/02/2026

13/02/2026

This Valentine’s Day, I’m choosing self-love.

Not the kind you see in movies, but the real kind:
• Taking care of my body with good nourishing food
• Prioritizing hobbies/activities I enjoy
• Resting when I need to and getting quality sleep
• Speaking to myself with kindness & finding time hang with friends/family
• Spending time reconnecting with nature to relax my mind and body
• Nourishing myself without guilt

Because the longest relationship we will ever have is the one with ourselves.

However you spend Valentine’s Day, I hope you find a moment to be gentle with yourself. You deserve it.

10/02/2026

TIPS TO KEEP KIDS HYDRATED with fun, accessible options like themed water bottles and/or silly colourful straws. Kids also like drinks cold so freeze some of the water and berries, etc and then top up in the morning for cold refreshing drinks during the day.
Infused Water: Add strawberries, berries, lemon, lime, cucumber, or mint to water for a natural, sugar-free flavour. (could add frozen fruits to act as ice for the water as well). (Add a dash of their favourite juice in their water bottle to encourage them to drink more).
Milk is more hydrating than water because its nutritional composition—specifically protein, fat, and lactose—slows stomach emptying, allowing for slower absorption and longer-lasting hydration – so freeze a kids portion carton of low sugar flavoured milk for a lunch time treat.
Sneak in some Hydrating foods – these are high-water-content, nutrient-dense fruits and vegetables that help maintain fluid balance, especially during summer or after activity. Top choices include watermelon, strawberries, cantaloupe, cucumbers, and oranges
Offer water with every meal and before, during and after playing sports.

04/02/2026

How food can help during & after treatment. If you or someone you care for is navigating cancer, know this:

• Food is there to support you, not stress you
• Personalised nutrition advice can make a real difference.

Nutrition during cancer treatment isn’t about “perfect eating.” It’s about:
• Supporting energy and strength
• Helping the body cope with treatment side effects
• Maintaining weight and muscle
• Supporting immune function and healing
Some days that might look like balanced meals. Other days it might just be eating something — and that’s okay.

After treatment, nutrition can help with:
• Recovery and rebuilding strength
• Managing ongoing side effects
• Supporting overall health and quality of life
• Re-establishing a positive relationship with food

If you’d like help tailored to your situation, our Accredited Practising Dietitian can guide you through each stage — during treatment and beyond.

20/01/2026

Super quick, easy and tasty Brekkie - Brought a batch of them in the office on Monday - funny they are all gone - noom, noom, noom!!!!
Just mix the ingredients in a bowl, either batch out on tray as cookies/biscuits or put the lot in a deeper baking tray and bake at 160 degC for approx 20mins

31/12/2025

As we step into a New Year, we want to say thank you! — to those who have trusted us with your health journey & to those who may be just finding their way. Whether you’re continuing work you’ve already started or considering support for the first time, know this:

There is no “perfect” way to eat, everyone’s journey is different & meaningful change takes time, guidance & kindness. We will support you — at whatever pace feels right for you. Here’s to a year of realistic goals, sustainable habits and looking after yourself.

18/12/2025

Woohoo only one day to go!!!! Wishing everyone all the best these Holidays - see you all next year.

18/12/2025

Dear Santa, the rice cakes were not our idea. We prescribed carrots for you & cookies and cakes for the reindeers.

17/12/2025