On Point Nutrition

29/03/2022

28/01/2022

Such a great take on how mindfulness can be the most important part of the equation when it comes to eating well ❤️

When my friend Ed wanted to stop smoking, a Zen master told him that he needed to love smoking first. "Create a ritual each time you smoke," the teacher said. "Notice how every inhale feels in your mouth and your throat. Notice if you like it. If you love it. Only when you give it to yourself completely can you completely give it up."

"That's so intelligent," I told Ed, thinking of the parallels between smokers and emotional eaters. Of course, we can't give up eating altogether, but it's true that we can't stop emotional eating until we really love food. And in my experience, emotional eaters — those of us who eat for reasons besides hunger — don't actually like food.

I know you're probably thinking: My problem is not that I don't like food, but that I like it too much. That I think about it every moment. My problem is that I'm over the moon about food. I need to start enjoying it less, not more!

But think about it for a moment.

When you love something, you spend time with it. You pay attention to it. You enjoy it. And although most of us emotional eaters think incessantly about food, we consume meals as if they are stolen pleasures. As if we are not really allowed to have them, let alone have rollicking times eating them.

When the pleasure stops, the overeating begins.

But there is another way to live with food. It's called eating with gusto, joy, and pleasure.

Now we've gotten to the core belief: Emotional eaters and/or those of us who feel as if we are overweight are not supposed to enjoy food. We are supposed to skulk around, eating food that tastes like leather. Better yet, we should be eating astronaut food: freeze-dried pellets of desiccated vegetables.

Imagine what your life would be like if you took time to truly savor what you eat. If you felt entitled, no matter what you weighed, to eat with gusto. You may discover that foods you loved — as well as those you didn't — truly do give you pleasure, and there's no price tag attached. And that's how it should be. Since you need to eat to live, why let one moment of joy — even one — pass you by?

This is an edited version of "The Art of Deliciousness." You can read the full article here: https://geneenroth.com/articles/

29/11/2021

Do you get sugar cravings? 🍫🍫🍫⁠
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If you experience sugar cravings regularly it's a good idea to try and work out why that might be the case. There are common causes of food cravings and some useful interventions you can try.⁠
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💚 Serial meal skipper: are you skipping meals either purposely or unintentionally?⁠
⁠➡️ If the answer is yes, here's your plan of attack:⁠
Schedule in regular meals and snacks to prevent dips in your blood sugar levels that can result in sugar cravings!⁠

💚 Stressed: are you eating in response to stress?⁠
⁠➡️ If yes, here's your plan of attack. Make a list of things you can do when you're feeling stressed that don't revolve around food. For example, go for a walk or call a friend, read a book. ⁠
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💚 Refined carb fiend⁠: are you regularly consuming refined/processed carbs?⁠
➡️ Filling up on refined carbs can leave you feeling unsatisfied and send you on a blood sugar roll coaster and craving sweets! Focus on balanced meals and snacks that are high in fibre.⁠
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💚 Tired: are you sleeping well?⁠
➡️ Being tired can send us craving sweets in search of an energy pick me up. Prioritise your sleep and aim for 7-8 hours a night!⁠
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💚 Artificial sweeteners addict: are you a lover of diet soft drinks? or other "no sugar" products⁠
➡️ There is research to suggest that regular consumption of artificially sweetened food and drinks can actually send you craving the real deal! Reduce your intake!. ⁠
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💚 Habit: are you craving sugar out of habit?⁠
➡️ Craving sugar at a similar time of day e.g. at 3pm or after dinner could indicate your cravings are habitual. Break the habit but changing up your routine and replacing it with an alternative habit.⁠
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💚 Dehydrated: are you craving sugar in response to dehydration?⁠
➡️ It's common to crave sugars when you are dehydrated. Ensure you are regularly sipping on water throughout the day!⁠

Here's the bottom line, if you want that cupcake,⁠
✅ Slow down & decide to eat it⁠
✅ Enjoy it mindfully (on a plate, while seated at a table).⁠
✅ Don't feel guilty about it. Celebrate because you were in charge.

19/04/2021

SPONSORED POST

VGood is a new range of delicious tasting, allergy-friendly spreads made from chickpeas. PeaNOT® Butter looks, spreads and tastes like peanut butter, and HazelNOT® Choc a delicious chocolatey spread, however both are free from peanuts and tree-nuts, and are also dairy, gluten and soy free.

Perfect for simple back to school lunches, and they also offer versatility in the kitchen for allergy-friendly baking, smoothies, satay sauce and more.

VGood spreads are so good they were a finalist at the 2021 Global Food Innovation Awards best allergy friendly product category.

The VGood Company also has a range of allergy-friendly snacks, made from over 90% chickpeas with a 5 star health rating. Look out for the VGood range in independent grocery and health food stores nationally or visit their website for more information: www.vgoodco.com

23/03/2021

Are you tired of emotional eating or bingeing? Want to feel positive about your body regardless of what the scale says? Check out this FREE online presentation offered by Ipswich Libraries.

Learn how to reconnect to your body's own in built systems for hunger and fullness - no dieting, no calorie counting and no restricting required.

To register please visit our website: https://tinyurl.com/3znxwvfc

20/03/2021

Check out these little gems! For anyone who’s not able to include a lot of dairy in their diet (or if you’re just not a fan!) getting enough calcium can be tricky.

For a great dairy free option, look no further than tinned fish! Normally fish with edible bones gives ~200-400 mg calcium per serve however this brand packs a punch at 800 mg / serve!

Adults need around 1000 mg calcium each day to meet their requirements for keeping bones strong 🦴

In comparison, here’s a break down of the approx. amount of calcium you get from a dairy food:

- 1 cup milk 🥛 = 300mg calcium
- 1 x 200g tub yoghurt = 300mg calcium
- 40g cheese 🧀 (2 slices) = 300 mg calcium

For more info, check out https://healthybonesaustralia.org.au

25/02/2021

Unlike traditional mayo, which is made using whole eggs, kewpie mayo uses only egg yolks.🥚⁠

Egg yolks give kewpie the rich flavour it’s loved for, but also mean it’s high in fat and therefore energy. In fact, kewpie contains more than double the energy of light mayo! 😮⁠

Yes, light mayo contains more sugars, but at 13g/100g these are still low.⁠

Despite kewpie claiming to be “surprisingly low-salt”, both mayos are high in sodium as salt is key to preserving mayo against spoilage and harmful bacteria.

We’d suggest using both products sparingly and saving kewpie for your okonomiyaki. 🥢

20/02/2021

Such a great idea ❤️

07/01/2021

NEW CLINIC LOCATION 🏠 - Milestone Medical (our main clinic location) has moved! We are now based at 18 South Street, Ipswich QLD 4305.

From the team at On Point Nutrition, we hope you had a wonderful Christmas and New Year break, and we look forward to seeing you again soon 🍎😊

30/12/2020

Excellent review by Miriam at Child Nutrition 👌🏼

For those who need to avoid cow’s milk for allergies/ intolerances/ veganism/ personal choice, I have compiled a list of my top 5 dairy-free yoghurts here for you.⁣⁣
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The most important things I considered in making this list were those which had been fortified with calcium and those that had the least amount of added sugar.⁣⁣
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1. Cocobella Active Pouches (Mango, Strawberry, Vanilla) – These yoghurts are based from coconut milk and have been fortified with calcium without any added sugar or sweetener.⁣⁣
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2. Impressed Almond Milk Pots (Natural, Strawberry, Vanilla) – These yoghurts are based from almond milk and have been fortified with calcium. They have minimal added sugar and no artificial sweeteners either.⁣⁣
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3. Kingland Soy Yoghurt (Natural, Strawberry, Apricot, Blueberry & Mulberry, Mango & Peach) – while these yoghurts have only half the calcium fortification I would like, they are a great source of protein⁣⁣
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4. Alpro Almond (Mango, Strawberry) and Cashew (Passionfruit, Vanilla) Yoghurts – these are new on the market. While they don’t have any calcium, they do have a reasonable amount of protein and they have just over 1 tsp of sugar per pot. ⁣⁣
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5. So Delicious Almond (Chocolate coconut, Natural, Strawberry, Vanilla). These almond milk yoghurts are also missing calcium but are a good source of protein.

24/11/2020

It's true...we use a lot of the same tools to teach kids to eat regardless of their size. That's because the MOST important thing we can do as parents, is to help our kids have a good relationship with food and avoid future eating disorders. Here are some of my top tools (and I’m giving you more tools in a surprise announcement below 😘):⠀⁠⠀
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💙No pressure to eat or finish their plate⠀⁠⠀
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💚Learn to listen to their bodies:⠀⁠⠀
- starting with very small portions⠀⁠⠀
- removing distractions from eating (screens, toys, etc.)⠀⁠⠀
- never praising or criticizing based on what they did or didn't eat⠀⁠⠀
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💛Have a meal/snack routine - aim for a meal/snack every 2.5-4 hours (with no food and only water in between)⠀⁠⠀
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🧡Eat together for 20-30 minutes. Start with just a few minutes and work up to this with little ones! We started with 2 minutes. ⠀⁠⠀
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❤️Don't discuss weight or weight loss with kids. Ask your pediatrician not to discuss weight in front of your child.⠀⁠⠀
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🍭Wondering about dessert? Yes, I highly recommend serving dessert a few times per week no matter what size a child is! And not as a bribe. ⠀⁠⠀
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🎉For more tips on how to focus on feeding kids well without focusing on weight, my free child feeding guide is in my bio 🎉⠀⁠⠀
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27/10/2020

Busting the bone broth myth 🦴 Bone broth has worked its way up from a humble cold remedy to 'superfood' status hyped up for aiding digestive issues, 'boosting' immunity and removing wrinkles...

BUT... here are the facts vs fiction.

The claims are mostly down to the collagen. 🍖 Collagen is a protein, and protein is important, but it's not a 'complete' protein because it lacks one of the essential amino acids (the protein building blocks).

When your gut is breaking it down, it can't necessarily tell whether the amino acids (which your body uses to build its own muscle) are coming from the bone broth or other protein foods.

Does it help digestion? ❌ There’s no good evidence that it's effective in helping digestion either. Some initial studies in animals are behind this claim, but it's super important to remember humans are VERY different.

Getting some relief from gut symptoms? 🦠 Some people with IBS do report that it can relieve their symptoms in the short term.

But this is NOT because it's 'healing' the gut - instead, it's just giving your sensitive tummy a rest by reducing the fibre load (just as any low-fibre / protein food would).

Restricting this fibre long-term (e.g. the 'bone broth diet') will essentially starve your gut bacteria - a bad idea for your gut health. We don't want our GM to go hungry!

One study also warned about the potentially dangerous heavy metal content in organic chicken bone broth, especially lead, which can be harmful 🍲 While that may not be the case for other broths, it's worth watching out❗(Monro et al, 2013).

Many shop-bought versions can also be high in salt 🛒🧂 which can contribute to high blood pressure and risk of heart disease.

If you enjoy the taste, then, of course, go ahead - just don't spend your hard-earned cash on expensive broths and powders thinking it's a magic superfood 💚

My choice: go for plant-packed soups instead! 🍵

08/10/2020

Plant vs. animal sources of iron - the amount of iron IN the food isn’t always the amount you absorb ❤️

A nice infographic showing not only the amount of iron in different animal and plant foods, but importantly, the amount that is ABSORBED from each source on the right which is more relevant. It is why in the Nutrient Reference Values for Australia and New Zealand, requirements for iron are set at 80% higher for people who follow a vegetarian diet.

26/09/2020

Could not agree more

People assume you need lots of money (or lots of time, or both) to apply self-care. But self-care doesn’t have to mean yoga classes, health spas, bubble baths, or massages. Find out more at https://bit.ly/3kBxVg1 ()

18/09/2020

Fantastic news on the extension of Telehealth services!! 🥳

11/09/2020

Met with our local MP Milton Dick MP today to discuss and advocate for the permanent inclusion of Telehealth item numbers for Medicare and DVA Dietitian and Allied Health services.

Since March when COVID-19 restrictions began, our private practice alone has now delivered more than 450 telehealth services. Prior to this, Medicare and DVA telehealth item numbers didn't exist and even now, are only temporary until September 30, 2020.

Here's hoping our Parliamentary Reps will do all they can to make sure we can all safely access the healthcare we need both during and beyond COVID-19.

Thanks for your time today Milton!

01/09/2020

08/07/2020

To all the Melbournians going into lockdown...this must be so hard for you. Please look after your mental health, and reach out to those around you if you are feeling overwhelmed. Stay safe.