Simone Austin Dietitian

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Melbourne, VIC
Simone Austin Dietitian

Public Speaker, Author of Eat Like An Athlete, Chief Health Officer at Healthy Life. Brand ambassado Public speaker and author.

Manager of the Advocacy and Policy Team at Dietitians Australia. Sports Dietitian at Hawthorn AFL Football Club 2008-l 2020, the Australian Men's Cricket Team 2001- 2008, Melbourne City A League Football Club, Melbourne Storm Rugby League & other elite sports teams. Preaident of Sports Dietitians Australia 2015- 2020. Dietitian at Swisse Wellness part time 2007-2020. Featured on Channel 7, 9 & ABC

news, Studio 10 & The Recruit, in print in Men's Health, Marie Claire, The Age, Herald Sun and a regular on 3AW & Talking Lifestyle radio. Love of cooking and spending time with family and friends sharing good food.

02/03/2025

Spaghetti 🍝 marinara for Sunday lunch. Looking after my brain and joint health with more seafood for omega 3s. When we can get to our favourite fish shop it is usually flathead or salmon, but sometimes it is their special marinara mix. Either way all of these seafoods will give you a good dose of omega 3, a healthy fat we need.

You can get some omaga 3 from plant foods like walnuts and flaxseed, but it is less well absorbed. Kangaroo meat is another good animal source if you aren't into seafood.

How do you like your marinara?

16/02/2025

The delight when you realise how many uses lemons have beyond eating them! I use lemons 🍋🍋🍋

1. To clean, just about anything. I rub them on my kitchen sink and BBQ. The acid removes grease beautifully.

2. To deodorise and clean the dishwasher. Squeeze some lemon juice (minus the seeds) in.

3. Mix lemon with bicarb and water in a bowl to keep the fridge fresh. If something is smelling, though, find the cause. There is probably something ready for the bin!👃

4.Removing burnt residue from the bottom of saucepans!

And then there are the delicious eating options. Squeezing on salads, ove green veggies and of course on seafood and in lemon tart. What do you use lemons for?

08/02/2025

Healthy for my body, family and bank account!
Burrito bowls
1. Black beans, canned and drained, $1.40/can
2. Beef mince, $6/500g
3. Corn cob, fresh $1.00 each this week while in season🌽
4. Carrot, 🥕 grated, $1.80 per kg
5. Iceberg lettuce, 🥬 $2.50
6. Red capsicum, $4.00kg at my fruit & veg shop, look around
7. Basil from my garden 🌿 $love 🤩
8. Brown rice, $0.20 a serve
Some taco mix or spices you mix of paprika, garlic, salt, chilli and cumin.

With pulses and legumes week next week I thought I would give you a head start with ideas! Delicious!

Good for your gut and good for your heart and don't worry if legumes make you fart! 🤪🤣

02/02/2025

Snack ideas for a hot summer day 🍓
1. FRUIT. 🍇 Frozen grapes taste like sherbet
🍌🍌Frozen bananas with tips dipped in chocolate make a perfect 'iceypole'
🍓 Strawberries any which way are perfect

Fruut is perfect for hydrating at around 70% water and with electrolytes like potassium.

2. YOGHURT added to iceypole containers with chopped fruit frozen overnight.

3. VEGGIE STICKS ice coldl 😎 cucumber 🥒 and carrots 🥕sliced with a hummus dip

4.NUTS are great as they don't have to be kept cold

Keep cool and enjoy summer ☀️

01/02/2025

I love January, not just because of my birthday 🥰, but because it has holiday vibes even when working. Just over an hours drive and I can be on the Mornington Peninsula for the day or weekend enjoying this sunset and glorious food and feel like I have been on a holiday for the month! You don't have to go far.

I've learnt breaks are as important as my food, sleep and exercise for health. This afternoon, I actually took a nap! Learning that downtime is key too. Then went for an evening swim and watched this glorious sunset. 🌄

Any suggestions for places I should visit for recharge breaks? Share below 🙂

#

26/01/2025

Don't be scared of potatoes.😵 Let me share how to make these crispy delights I cooked today. They are super easy to make and good for you too.

1. Boil, steam or microwave until soft, but not mushy
2. Drain out any water, making them as dry as you can
3. Drizzle with extra virgin olive oil
4. Sprinkle with a little salt, Dukkah or any seasoning. Rosemary also works well.
5. Spread out on an oven tray
6 Place in a hot oven (200 degrees) for between 30 to 40 minutes, until crisp and golden.

Enjoy as a side to just about anything!

Potatoes have fibre, vitamin C, folate and if you cook, cool, and then reheat them, they form resistant starch, which is good for you gut health.

Do you have any tricks for delicious potatoes?

20/01/2025

Food, family and friends for birthday fun on a beautiful Melbourne evening on the Yarra!

The homemade sausage rolls were a winner 🤪 and Mary's lettuce Chines 5 Spice pork cups and beef wraps were too!Party food can be healthy and taste great!

Another year of adventure to look forward too.

These boats are good fun when it doesn't rain. This was our 3rd time lucky!

18/01/2025

I'm unlikely to be vegetarian, but I am happy when veggies are the hero, and meat is more of a side.

Why am I unlikely to be vegetarian.

🔸️I like the protein density of meat. It is easy to get a lot in a small serve. Particularly important in my post 50yrs life!
🔸️The iron is well absorbed in haem form vs non haem form of plants
🔸️The zinc, vitamin B12 and other micronutrients in meat are valuable and in a nutrient dense form.
🔸️The flavour. I like the tenderness of small amounts of meat.

Vegetables are still my favourite, and I try and plan meals, so veggies are plentiful, adding bursts of flavour.

I see all vegetables as superfoods for my health. However, I also see that small amounts of meat can form part of my healthy diet (along with smaller amounts of dark chocolate, good gelato and home made cake 😅)

The veggies serves here were plentiful and the balsamic vinegar, yoghurt and lemon on the broccolini were scrumptious.

16/01/2025

Summer outdoor eating really does it for me! It's my thing! Somehow, the food even tastes better. What do you think? Simple salad ingredients thrown together in a bowl with grilled meat, chicken, pork or fish. The key is the dressing. Don't forget or skimp on the dressing

To be nutritious, base it on extra virgin olive oil, and quality vinegar and some salt and pepper! The key is to make the veggies taste great so you eat more!

What's for your dinner?

12/01/2025

'I throw my hands up in the air sometimes...gotta live my life'. I care what I eat for my health and hope others do, too, but I also have times when I eat purely for taste and not health- all part of living life. Do you do too? I hope so, as food should bring pleasure, not guilt.!

My thoughts for the 'food year' ahead:
1. It's all about consistency and what we do for the majority of our food that counts most for our health.
2. Don't be too hard on yourself if you aren't eating exactly how you would like.
3. Don't give up foods you love because you think they are 'bad', enjoy them in smaller amounts without guilt.
4. Remember, 'healthy foods' are tasty, make you feel great, and can easily be part of enjoying everyday life to the full 🥰

07/01/2025

Anticipation! What food can't you wait to eat? Tips to eat more of the foods you would want to eat more regularly:
1. Keep the nourishing foods at eye level in the fridge and pantry.
2. Have staples on the shopping list to buy each week of fruit and veg
3. Have a jar of nuts and seeds where you go to find a snack, with a scoop inside for portion guiding
4. Prepare a plate at the start of the day with foods you want to eat during the day e.g. a variety of cut-up fruit and veg, a handful of nuts, a bowl of salad so they are ready to go
5. Have small portions of the foods you enjoy but want to eat less of. Don't cut them out.

Like my regular gelati in Italy, I shared it so I could enjoy it regularly. You don't always need a large serve to enjoy the whole experience.🤩

04/01/2025

'Have some more, it is good for you'. You say what? The exciting news,, it is good for some people to eat more foods with pastry. I made these so my dad (while mum is in hospital) can keep up his energy intake, body weight and keep the muscle mass hel has. At 88 years old, eating enough kilojoules/energy) is key. Without enough, his body will burn muscle, increasing the chance of falls, make it harder to repair skin tears and wounds and give him enough energy in general.

For these scrumptious home made sausage rolls I chose a puff pastry that says it has poly or monunsaturated fat (the better type for your heart), a lean mince, added plenty of veggies, some garlic and Worschersshire sauce, mix it altogether, pop in the oven and they are done!

It just shows we need to change what we eat with each stage of life depending on what the body needs.

Address

Melbourne, VIC

Telephone

+61409435904

Website

http://www.simoneaustin.com.au/

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