EatSense by ORS

EatSense by ORS Eatsense is the Central Coast’s leading nutrition and psychology clinic. Private, Medicare, and NDIS clients welcome.

We have a strong focus on women and children’s health and have been proudly serving the Central Coast community for over eleven years. Eatsense by ORS is one of the Central Coast's leading nutrition and dietetic practices. We are a passionate team of non-judgemental dietitians who thrive on helping our clients and each has a key interest area including paediatric nutrition, chronic disease, sports

nutrition, women’s health, gut health, and plant-based nutrition. We have our beautiful headquarters at Erina along with five external clinics at:
- West Gosford
- Wyong
- Kariong
- Saratoga
- Umina

Our dietitians are passionate about working alongside our clients and can assist with a wide range of areas including:
- Weight management
- Chronic disease management including diabetes, and heart disease
- Women's health including endometriosis, PCOS, menopause
- Fertility, pre-conception and pregnancy nutrition
- Paediatric nutrition including food allergies and intolerances, fussy eating
- Gut health including Diverticulitis, Coeliac disease, Inflammatory Bowel Disease and Irritable Bowel Syndrome
- Plant-based diets
- Sports Nutrition
- Nutritional Psychiatry and supporting clients with mood disorders

🐔 Animal-based protein made simple!Save this post for clear serving sizes and protein amounts so you can plan meals with...
17/05/2026

🐔 Animal-based protein made simple!

Save this post for clear serving sizes and protein amounts so you can plan meals with confidence. Aim for a protein source at each meal to support muscle, recovery and satiety.

🍗 Chicken breast, cooked 100 g → 31 g
🥩 Lean beef, cooked 100 g → 26–28 g
🐟 Salmon, cooked 100 g → 20–22 g
🍤 Prawns/shrimp, cooked 100 g → 24 g
🍳 Eggs, large 1 egg → 6–7 g
🥛 Milk (regular), 250 mL → 8 g
🥛 Protein Milk (regular), 250 mL → 15 g
🧀 Cheddar cheese, 30 g → 7 g
🍖 Pork loin, cooked 100 g → 25–27 g
🦆 Duck, cooked 100 g → 19–20 g
🐄 Mince (lean beef), cooked 100 g → 26 g
🐑 Lamb, cooked 100 g → 25–26 g
🐠 Tuna, canned in water, 100 g → 23–25 g
🥚 Egg whites, 1 large → 3.6 g
🧴 Greek-style yoghurt, 200 g → 18–20 g
🧈 Cottage cheese, 100 g → 11–12 g
🥛 Milk (skim), 250 mL → 9 g
🧊 Kefir, 250 mL → 8–10 g

💪🌟Want more energy, better recovery and stronger muscles? Adding a little extra protein to your day can help — and it’s ...
09/05/2026

💪🌟Want more energy, better recovery and stronger muscles? Adding a little extra protein to your day can help — and it’s easier than you think.

Why protein matters:
Supports muscle repair & strength 🦾
Keeps you fuller for longer (hello fewer cravings) 🍽️
Helps steady blood sugar levels ⚖️
Supports healthy ageing & bone strength 🦴

10 easy ways to boost your protein intake:
Start with eggs at brekkie — boiled, scrambled or an omelette 🍳
Swap to Greek yoghurt or high protein yoghurt with muesli 🥣
Add a scoop of protein powder to smoothies or porridge 🥤
Snack on mixed nuts or a small tub of cottage cheese between meals 🥜🧀
Toss chickpeas, lentils or edamame into salads and soups 🥗
Top toast with smashed avocado + smoked salmon or ricotta 🥑🐟
Choose lean meats or tofu for mains — chicken, beef, pork or tempeh 🍗🍖
Keep canned tuna or salmon in the pantry for quick meals 🐟
Make a batch of protein-rich bakes: muffins or bliss balls 🍪
Add seeds (h**p, chia, pumpkin) to cereals, yoghurt or smoothies 🌱

Quick tip: aim to include a protein source at each meal and snack to spread intake across the day — it’s better for muscle health than one big serve. ✅

🌱Plant-based protein made simple!💪 Whether you’re fully plant-based or just adding more meat-free meals, plenty of every...
07/05/2026

🌱Plant-based protein made simple!

💪 Whether you’re fully plant-based or just adding more meat-free meals, plenty of everyday foods pack a protein punch. Here’s a quick guide to easy swaps, serving sizes and how much protein you get — great for meals, snacks or post-workout refuelling.

🍽️ Top plant-based protein sources (serve → approx protein):
Firm tofu, 100 g → 12–16 g
Tempeh, 100 g → 18–20 g
Cooked lentils, 1 cup (200 g) → 16–18 g
Cooked chickpeas, 1 cup (200 g) → 14–15 g
Cooked black beans, 1 cup (200 g) → 14–15 g
Canned baked beans, 1 cup (240 g) → 12–14 g
Quinoa, cooked, 1 cup (185 g) → 8 g
Brown rice, cooked, 1 cup (195 g) → 5 g
Edamame, shelled, 1 cup (155 g) → 17 g
Peas, cooked, 1 cup (160 g) → 8–9 g
Peanut butter, 2 tbsp (32 g) → 8 g
Almonds, 30 g (~handful) → 6 g
Chia seeds, 2 tbsp (24 g) → 4–5 g
H**p seeds, 2 tbsp (20 g) → 6–7 g
Oats, dry 1/2 cup (40 g) → 5–6 g
Soy milk, 1 cup (250 mL) → 6–8 g
Plant-based protein powder, 1 scoop → 15–25 g (varies by product)

Practical tips:
▫️Aim to include a protein source at each meal and snack to support appetite, recovery and muscle maintenance.
▫️Combine foods across the day (legumes + grains, e.g. lentils + rice) to get a broader mix of amino acids — you don’t need to combine at every meal.
▫️Use higher-protein options (tofu, tempeh, edamame, legumes, soy products) when you need more protein — snacks like nuts, seeds and nut butter are good boosters.
▫️If targeting higher protein (e.g. for strength training), add a scoop of plant protein powder or extra legumes/tempeh to meals.

📲SAVE this post for three of our favourite overnight oat recipes. 🥣Overnight oats are quick, nourishing breakfasts you c...
29/04/2026

📲SAVE this post for three of our favourite overnight oat recipes.

🥣Overnight oats are quick, nourishing breakfasts you can customise. They’re high in fibre, keeping you full and supporting gut health; provide slow-release carbs for steady energy; pair beautifully with protein and healthy fats to stabilise blood sugar; and are an easy way to boost fruit, seeds and calcium. Prep a few jars on Sunday for stress-free mornings.

📋Here are three tasty combos to try — all serve 1, soak 6+ hours (or overnight). Store covered in the fridge 3–4 days.

🍓Raspberry Chia Overnight Oats
½ cup rolled oats
1/2 tbsp chia seeds
50g frozen raspberries
1 tsp honey or maple syrup
140g Greek yoghurt
Dash milk

🥥Coconut & Passionfruit Overnight Oats
½ cup rolled oats
1 tsp chia seeds
100mL almond coconut milk
2 tbsp Greek yoghurt or coconut yoghurt
1 passionfruit (pulp) or 2 tbsp ready pulp

🍌Peanut Butter & Banana Overnight Oats
½ cup rolled oats
1/2 tsp cinnamon
1 tbsp natural peanut butter
1/4 cup yoghurt
1/3 cup almond milk
1/2 tbsp honey
1/2 tsp vanilla extract
1/2 small banana mashed

Quick tips:
▫️For extra protein, add 1 scoop protein powder or increase yoghurt to ¾ cup.
▫️To reduce sugar, use unsweetened milk and yoghurt
▫️Adjust thickness: more milk for pourable oats, less for spoonable jars.

❓What comes to mind when you hear “ADHD”? 🧑🏻‍🤝‍🧑🏻 Many think it’s just a kid thing — but ADHD is a lifelong neurodevelop...
24/04/2026

❓What comes to mind when you hear “ADHD”?

🧑🏻‍🤝‍🧑🏻 Many think it’s just a kid thing — but ADHD is a lifelong neurodevelopmental difference, often missed in adults who’ve learned ways to mask it.

⬇️ Here are common signs to watch for and when to consider assessment or support.

• Time blindness — struggling with deadlines, lateness or losing track of time. ⏰
• Disorganisation & forgetfulness — clutter, missed appointments, heavy reliance on reminders. 🗂️
• Impulsivity — snap decisions, interrupting, impulsive spending or job changes. ⚡
• Hyperfocus — intense immersion in interests that can push other tasks aside. 🔍
• Relationship strain — being misunderstood, seen as inattentive or forgetful. 💬
• Restlessness — physical fidgeting or racing thoughts; finding it hard to relax. 🌀
• Emotional dysregulation — quick mood swings, intense emotions, reactive responses. 🎭
• Rejection sensitivity — heightened pain from criticism or perceived rejection. 💔
• Overcompensation & perfectionism — excessive checking or detail-focus to avoid mistakes. ✅

If this sounds familiar, a neuro-affirming assessment or therapy can help you understand your brain and build practical strategies.

📝 Our psychologists offer ADHD and ASD assessments and supports with no waitlists. Give our room a call on 43113623 to book in or find out more.

📌 Save for back to school (or work) snacks with a short ingredient list and natural ingredients!
23/04/2026

📌 Save for back to school (or work) snacks with a short ingredient list and natural ingredients!

🥪✨ School is officially back and we are here to support you with making school lunches easy, tasty and nutritious! ✅Here...
22/04/2026

🥪✨ School is officially back and we are here to support you with making school lunches easy, tasty and nutritious!

✅Here’s how to build a balanced sandwich in 4 simple steps — with examples you can grab straight from the supermarket.

1️⃣ Pick a high-fibre / low‑GI bread 🍞
▫️Wholegrain sourdough
▫️Multigrain or good quality seeded loaves
▫️Wholemeal
▫️Rye
▫️Soy & linseed bread
▫️Low GI high fibre white varieties
High-fibre wraps or wholegrain roll

2️⃣ Choose a healthy spread 🥄
▫️Avocado smash
▫️Hummus
▫️Mashed ricotta or cottage cheese
▫️Pesto
▫️Veggie-based dips
▫️Ddamame dip
Mustard, tahini or low‑fat cream cheese (use sparingly)
Avoid sugary spreads

3️⃣ Add colour & veg 🥗🌈
▫️Baby spinach, rocket, lettuce
▫️Sliced tomato
▫️Grated carrot
▫️Sliced cucumber
▫️Grated beetroot
▫️Capsicum strips
▫️Avocado
▫️Microgreens or alfalfa for extra crunch

4️⃣ Add a protein for staying power
▫️Lean roast chicken or turkey
▫️ Canned tuna or salmon (in springwater or olive oil)
▫️Egg (boiled)
▫️Lean ham
▫️Cottage cheese, tasty cheese, ricotta
▫️Firm tofu or tempeh
▫️Legumes: mashed chickpeas or lentils
▫️ Falafels or veggie patties

Example combos to try:
▫️Chicken + avocado + spinach on seeded sourdough 🍗🥑
▫️Tuna + hummus + grated carrot on wholemeal bread 🐟🥕
▫️Egg + avocado + tomato on multigrain 🥚🍅
▫️Tofu + tahini + cucumber on a wholegrain wrap 🌱🥒

Pack tips:
❄️ Add a small frozen drink bottle to keep sandwiches cool
🧊Keep dressings minimal to avoid soggy bread

🥣Start your day with a gut-loving breakfast 🥣Breakfast sets the tone for your digestive health and can feed your gut bac...
28/03/2026

🥣Start your day with a gut-loving breakfast 🥣

Breakfast sets the tone for your digestive health and can feed your gut bacteria while keeping you full and energised. Here are some delicious, dietitian-approved ideas:

🥭 Mango Chia Pudding
Mix chia seeds, plant milk, and mango puree. Leave overnight for a creamy, fibre-packed breakfast rich in prebiotics.

🥣 Overnight Oats
Combine oats, milk or yoghurt, and fruit. Add a spoonful of ground flaxseeds for extra fibre. Prep the night before for an easy morning grab.

🥬 Veggie Omelette
Whisk eggs with your favourite vegetables like spinach, peppers, and mushrooms. A simple, protein-rich way to support gut health.

🥑 Avocado, Tomato & Sprouts on Seeded Bread
A balanced mix of fibre, healthy fats, and micronutrients. Toasted seeded bread adds extra prebiotic fibre.

🥫 Homemade Baked Beans
Cook beans with tomatoes, onion, and spices. Packed with fibre and resistant starch to nourish your microbiome.

🥄 **Natural Muesli with Yoghurt & Fruit**
No recipe needed—just layer natural muesli with yoghurt and fresh fruit. High in fibre and probiotics.

🍹 Kefir Fruit Smoothie
Blend kefir with frozen berries, banana, and a sprinkle of chia seeds. A probiotic and fibre-rich drink for a happy gut.

🍇 Yoghurt, Fruit & Seed Bowl
Top yoghurt with mixed fruit and seeds like pumpkin or sunflower. Easy, nourishing, and gut-friendly.

🥕 Veggie Fritters
Grate zucchini, carrot, and sweet potato. Mix with a little flour and egg, pan-fry lightly. A warm, fibre-filled breakfast hat tastes like a treat.

💡 Tip:
Aim for a balance of fibre, protein, and fermented foods to feed your gut and keep your digestion on track. Variety matters!

Which of these breakfasts would you try tomorrow? Comment below 👇

Constipation is common, but there are evidence-based strategies that can help support regular bowel movements.🥝 Green ki...
25/03/2026

Constipation is common, but there are evidence-based strategies that can help support regular bowel movements.

🥝 Green kiwifruit
Research suggests eating 1–2 green kiwifruit per day may help improve stool frequency and support digestion.

🌱 Ground flaxseeds (linseeds)
A simple way to boost fibre. Try adding 1–2 tablespoons to oats, yoghurt or smoothies.

🌾 Psyllium husk
A soluble fibre supplement that can help improve stool consistency and bowel regularity.

🥦 Get enough fibre overall
Most adults should aim for around 25–30g of fibre per day from foods like vegetables, fruit, legumes and whole grains.

💧 Stay well hydrated
Fluids help fibre work effectively by softening stool and supporting bowel movements.

🚶 Move your body regularly
Physical activity such as walking can help stimulate gut motility.

🪑 Use a step stool
Elevating your feet can help place your body in a more natural squat-like position, making bowel movements easier.

😴 Prioritise sleep
Gut motility and digestion are linked to our circadian rhythm and overall sleep patterns.

🥫 Laxatives when needed
Some people may benefit from gentle laxatives such as polyethylene glycol (e.g. Osmolax) or tinned pear juice, which can help draw water into the bowel.

Constipation can have many causes, and what works can vary from person to person. If symptoms are ongoing or severe, it’s best to speak with a healthcare professional.

Save this post if constipation is something you deal with 💚

☀️Welcoming psychologist Rachel Wood to our ERINA clinic! Rachel has been supporting clients at our Umina clinic but we ...
25/03/2026

☀️Welcoming psychologist Rachel Wood to our ERINA clinic! Rachel has been supporting clients at our Umina clinic but we are so excited to open her books up at Erina on Thursdays to children and adults for ongoing therapy as well as ASD and ADHD assessments!

📝Rachel brings a unique blend of enthusiasm, dedication, and warmth to her work. Over the past six years she has supported a diverse range of clients through private practice and Medicare work, Employee Assistance Programs (EAP), Headspace, and the National Disability Insurance Scheme (NDIS).

✏️Rachel’s expertise, combined with her compassionate approach, ensures that she works tirelessly to help her clients achieve their goals and make lasting, positive changes.

Rachel specialises in a wide range of mental health areas, can conduct ADHD and ASD assessments and can address diverse concerns such as:
◽ASD
◽ADHD
◽Adjustment disorders
◽Anger management
◽Anxiety
◽Bipolar disorder
◽Body image and eating disorder concerns
◽Childhood trauma
◽Domestic violence
◽Self-harm
◽Stress management
◽Depression
◽Grief and loss
◽Phobias

Get to know Rachel!

Why did you choose to be a psychologist?
I chose to be a psychologist as I found myself always listening and giving others support growing up. Since studying and working as a psychologist, I have enjoyed connecting with others to navigate their concerns and validate how they feel.

Favourite quote related to psychology?
“Do not let what you cannot do interfere with what you can do.” – John Wooden

What do you like doing outside of work?
I enjoy walking my dog, Pippa, going to the gym, eating and experiencing food at new restaurants, spending time with my loved ones, camping and being near the ocean.

Coffee or wine?
Oooo I do love a red wine (consumed responsibly, of course)

Favourite food?
I love Greek food!

☎️ Call our room to make an appointment on 43113623!

🌾Want to eat more fibre but not sure where to start?Here’s a simple fibre cheat sheet with some of the top fibre-contain...
21/03/2026

🌾Want to eat more fibre but not sure where to start?

Here’s a simple fibre cheat sheet with some of the top fibre-containing foods across fruits, vegetables, nuts, seeds and grains. Fibre helps support digestion, gut health, blood sugar control and fullness.

Fruits (approx fibre per serve):
🥑 Avocado (½ medium) – ~5g
🍐 Pear (1 medium) – ~5–6g
🍏 Apple with skin (1 medium) – ~2-3g
🍌 Banana (1 medium) – ~3g
🍓 Raspberries (1 cup) – ~8g

Vegetables:
🥦 Broccoli (1 cup cooked) – ~5g
🥕 Carrots (1 cup) – ~4g
🥬 Brussels sprouts (1 cup cooked) – ~4g
🌽 Corn (1 cup) – ~3–4g
🥔 Potato with skin (1 medium) – ~4g

Nuts:
🥜 Almonds (30g handful) – ~3–4g
🌰 Pistachios (30g) – ~3g
🥜 Peanuts (30g) – ~2–3g
🌰 Hazelnuts (30g) – ~3g
🌰 Walnuts (30g) – ~2g

Seeds:
🌱 Chia seeds (1 tbsp) – ~5g
🌱 Flaxseed / linseed (1 tbsp) – ~3g
🌱 Pumpkin seeds (30g) – ~2g
🌱 Sunflower seeds (30g) – ~3g
🌱 Sesame seeds (1 tbsp) – ~2g

Grains:
🥣 Oats (½ cup dry) – ~4g
🍞 Wholegrain bread (1 slice) – ~2–3g
🍚 Brown rice (1 cup cooked) – ~3–4g
🌾 Quinoa (1 cup cooked) – ~5g
🌾 Barley (1 cup cooked) – ~6g

Most adults should aim for around 25–30g of fibre per day, but many people fall short.

Simple ways to boost your fibre intake:
✔ Choose wholegrain breads and cereals
✔ Add beans or lentils to meals
✔ Include fruit or vegetables at each meal
✔ Sprinkle nuts or seeds onto yoghurt, oats or salads
✔ Aim for a variety of plant foods across the week

Increasing fibre gradually and staying well hydrated can help your digestive system adjust.

🛒Save this post for your next grocery shop

Address

Shop 20, Elizabeth Court, 30 Karalta Road
Erina, NSW
2250

Opening Hours

Monday 8:30am - 5:30pm
Tuesday 8:30am - 8pm
Wednesday 8:30am - 5:30pm
Thursday 8:30am - 5:30pm
Friday 8:30am - 5:30pm
Saturday 8am - 4pm

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