http://www.freyaproctordietitian.com.au/

Freya Proctor Dietitian, 30 Church Street, Maitland (2025)

22/02/2023

It is officially 12-months since I launched my solo private practice! ✨

It has been a whirlwind of a year, with 2023 also bringing lots of excitement! The first milestone of the year is the launch of my new website!

To check it out, get to know me a bit more or book an appointment, be sure to click the link in my bio!

A huge thank you to the amazing team at Kis Creative and the beautiful Emma from Fox & Will Photography for assisting in the creation of the website!! 💕💕

04/05/2022

My fave carbs! Why are they my faves though? 🤔

They’re Low GI carbohydrates! GI (Glycemic Index) is a measure that reflects how quickly each food affects your blood sugar levels when that food is eaten on its own.

Low GI carbs are a great type of carbohydrate and should be consumed quite frequently as part of a healthy and balanced diet.

Low GI foods cause your blood sugar levels to rise and fall slowly. This may help you feel fuller for longer which in turn can help to control your appetite and can be useful when you’re trying to manage your body weight. They’re also beneficial if you were trying to manage your blood sugar levels in conditions such as diabetes and insulin resistance.

29/04/2022

If I had a dollar for every time I went in to defend the humble carb during a consultation, or even in a social setting, I’d be loaded 😅😅.

Put simply, carbs are GOOD FOR YOU and SHOULDN’T BE RESTRICTED! 💕 Here are five important roles carbohydrates play a part in within your body!

1. Gut health!
Your less processed carbohydrates (ie. grainy breads & cereals) are a great source of ‘soluble fibre’. This particular type of fibre is the fuel for the good bugs within our gut. Maintaining the health of gut bugs ensures adequate functioning of many bodily processes such as digestion and nutrient absorption.

2. Mood!
When talking mood and carbs, I like to highlight the impact carbs have on ‘serotonin’, ie. our happy hormone! There is evidence to suggest the consumption of complex carbohydrates (those less processed, grainer type carbs) can increase the amount of this happy hormone in your brain!

3. Energy!
Carbohydrates are actually the bodies PREFERRED source of energy. Essentially this means the body will break down carbs for energy before it uses anything else (ie. protein, fat, alcohol etc). ‘Glucose’ is one of the sugars produced in the breakdown of carbohydrate foods and is used by our brain and muscle for them to function.

4. Muscle mass!
Yep, it’s not just protein people! As previously mentioned, the body wants to use carbs for energy before it uses anything else (like protein), hence consuming carbs preserves muscle mass as the protein content within our muscles shouldn’t be sacrificed for energy!

5. Nourishment!
Wholegrain carbs are a rich source B-group vitamins, vitamin C and E! In terms of minerals, iron, zinc and magnesium are also found within many carbohydrate foods. These vitamins and minerals are ESSENTIAL for optimal health.

22/04/2022

ONE POT PESTO PASTA 🍝
Sometimes we can over complicate food…and then I appear with a one pot, 6 ingredient meal that ALSO contains a nice balance of carbs, protein and fat. You can thank me later 😉

Serves 1:-
Ingredients:
- 50g Pasta
- 25g Pesto
- 1 small tin of Tuna
- Handful of Cherry tomatoes, sliced in half
- Handful of baby Spinach
- 1/4 red onion, diced

Method:
1. Cook the pasta as per packet instructions. With two minutes before the pasta is cooked, throw in the tomatoes.
2. Drain the pasta and add back to the pot. Throw in the remaining ingredients and stir to combine.

17/04/2022

Committed to practicing what I preach today! … yes coffee is in the other hand but can confirm chocolate has already been consumed 🤪

Happy Easter everyone!

15/04/2022

A little bit goes a long way because this bad boy is super richhhh…but so worth it!

INGREDIENTS:
- 100g 70% dark chocolate
- 1/4 C tahini
- 1/4 C peanut butter (smooth or crunchy)
- 1 tbsp honey
- 50g of your favourite mini Easter eggs

METHOD:
1. In a microwave proof dish, melt the chocolate in the microwave, checking every 20 to 30 seconds to make sure it doesn’t burn.
2. In another bowl add the tahini, peanut butter and honey. Stir to combine.
3. Stir together chocolate and peanut butter mixture. Pour into a lined slice tray. Evenly place Easter eggs through the fudge mixture in the tray.
4. Allow to set in the fridge for two hours before cutting into squares and serving!

14/04/2022

And if someone suggests otherwise…run 🤪

12/04/2022

High Protein Mini Cheesecake - Easter Edition 🐣🍫

INGREDIENTS:
For the base:-
⁃ 4 digestive biscuits
⁃ 1/2 tsp cacao powder
⁃ 2 tsp coconut oil

For the filling:-
⁃ 130g high protein vanilla Greek yoghurt (I used )
⁃ 130g lite Philadelphia cream cheese
⁃ 4-6 Easter eggs, chopped in half

For the top:-
⁃ 4-6 Easter eggs, chopped in half

METHOD:
1. Line a mini (~11cm) springform tin with grease proof paper.
2. In a food processor, blitz all base ingredients together until finely crushed.
3. Press base mixture into lined tin.
4. In the same food processor add the yoghurt and cream cheese and blitz until combined. Pour onto base in tin. Place Easter eggs evenly throughout the cheesecake mixture.
5. Freeze for 3-6 hours and remove from freezer 20-30 minutes before serving to make slicing easier.
6. Before serving top with remaining Easter eggs.

11/04/2022

Protein can often be branded as only being important if you want to build muscle.

I’m here to tell you to not limit protein to that…it does a whole lot more than it’s often given credit to!

11/04/2022

Snacks can be viewed as a small amount of food to help tide you over to the next meal.

However in my opinion, snacks provide an opportunity to MAXIMISE nourishment.

Hence, protein is a KEY component of a nourishing snack! Here are some of my faves!

04/04/2022

Let’s chat non-scale victories!

This is something I ALWAYS discuss with clients as it is something that often goes unnoticed. But it really shouldn’t!

The bathroom scales show a single number at a single point in time. But we often make more than a single change when it comes to forming new habits.

So, what else can be used to measure success?

- Differences in how your clothes fit your body.

- You have more energy.

- You are sleeping better.

- You are more organised.

- You are consciously eating more fruit and veggies.

- You are finding playing with the kids a bit easier.

- You are in less pain.

- Your blood results are improving.

We are far more than just a number!! Remember that 💓

25/03/2022

SLOW COOKER MINESTRONE: Winter warmer meal season is not too far away so it’s time to break out those slow cookers! This hearty, veggie loaded soup is worth a try.

INGREDIENTS:
In the slow cooker from the start-
- 2 Carrots, diced
- 4 Celery sticks, sliced
- 1 brown Onion, diced
- 800g diced Tomatoes
- 2 tbsp Tomato Paste
- 20g Parmesan cheese, as a chunk
- 3 tbsp minced Garlic
- 2 tbsp dried Italian Herbs
- 400g tin Kidney Beans
- 400g tin Cannelini Beans
- 4 cups Veggie or Chicken stock

Add to the slower cooker 30 minutes before serving:
- 1 Zucchini, diced
- 1.5 C pasta, I used Penne but something smaller would also work
- 150g Green Beans, sliced
- 2 cups Spinach

METHOD:
- To the slow cooker, add the first 11 ingredients. Stir to combine. Cover and cook on low for 6 to 8 hours.
- 30 minutes before serving add the remaining ingredients and turn on to high.
- Once pasta is cooked it’s ready to serve! 👌🏽

24/03/2022

7 days, 7 different Dietitian approved brekkies!

You’re either a brekkie lover or hater. For me, breakfast is my FAVOURITE meal of the day.

If you’re after some more breakfast inspo here are a few ideas:

- French toast w. Raspberries & Maple Syrup
- Maple Granola w. Yopro & Raspberries
- Vegemite & poached Eggs on Toast
- Sweet Potato & Spinach Omelette w. Tomato Chutney
- Weetbix w. Yopro & Banana
- Baked Beans & Cheese on Toast
- English Muffin w. PB & Honey

What is your fave breakfast meal? 🤩

15/03/2022

It is safe to say that the charcuterie board ingredient market is filled with many different dips, cheeses and meats these days - it can be quite confusing really. 🤯

As a dietitian, here are my top picks for a nutritionally balanced grazing board!

11/03/2022

My top tips for a delicious and nutritious grazing board this weekend:

- Get those veggies in there! 🥕
Not only is it a great way to add a bit of colour to the platter, but it’s also a brilliant way to lessen the calories and increase the nutrients.

- Watch your dips 👀
Many of the dips on the market that say they contain veggies aren’t necessarily the most nutritious option. If you can select a dip that is less than 10% total fat you’re onto a winner.

- Be savvy with your deli meats ⚖️
If you love salami, that’s ok! You don’t need to deprive yourself, just be savvy with your portions! I always recommend purchasing your cured meats at the deli so that you have more control (plus it’s cheaper!).

09/03/2022

Hands up if you loooove a good picnic but RARELY go out for one? 🙋‍♀️

As you can probably tell this pic was taken a while ago. Times were much sunnier and drier then…

Anyway, spending more time out in the sunshine has some awesome benefits to our health. Sunshine can:
- Improve sleep quality and patterns through regulation of the sleep hormone melatonin,
- Reduce levels of stress (again thanks to melatonin),
- Help to maintain strong bones as our body produces vitamin D when exposed to sunlight and,
- Strengthen our immune system (through vitamin D production).

When it comes to having meals outside. Changing the meal environment such as having the occasional meal outside and not solely at the dining table does help to:
- Keep us interested in our food as the meals we eat may differ with a change in location, and
- Removes distractions such as the TV or work, to encourage a full appreciation of the food in front of you. Eliminating distractions can even slow down the rate at which we eat, improving digestion and meal satisfaction.

So, if a picnic this coming weekend isn’t practical for you, think about making it a goal to achieve this month. ✨

03/03/2022

Setting specific goals to improve your health and lifestyle is great, especially if you’re only setting a few goals at a time.

Something I see quite commonly in goal setting though is a negative/restrictive approach to achieving positive health outcomes.

For example, “This week I’m not drinking any soft drink”, or “This week I’m not ordering any fast food”.

This restrictive mindset can set us up to fail before we have even begun.

So, my challenge for you for the upcoming week is to set more positive/inclusive goals.

“I’m going to drink more water this week”, or “I’m going to add some veggies to my takeaway order this week”.

Let’s see if your goal achievement rate can increase 🤩.

25/02/2022

Food can be confusing.

Whilst we all eat, we all have an opinion. And with social media providing a space for these opinions to be heard, the confusion grows.

That’s what I’m here for. I’m here to listen to these opinions and break them down by researching the scientific evidence. But as a Dietitian, I go one step further. I apply the actual evidence to you as an individual.

Not only do I consider your health though, but your lifestyle too.

DM me with any questions you may have to determine what I (the dietitian) can do for YOU!

Freya Proctor Dietitian

22/02/2023

04/05/2022

29/04/2022

22/04/2022

17/04/2022

15/04/2022

14/04/2022

12/04/2022

11/04/2022

11/04/2022

04/04/2022

25/03/2022

24/03/2022

15/03/2022

11/03/2022

09/03/2022

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25/02/2022

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