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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

PPN

For more information, contact us by email dietitians@healthandnutrition.com.au or mobile 0421905993

The friendly team of dietitians at Peninsula Physical health and Nutrition we are dedicated to assist you to achieve your optimal level of health, fitness and wellbeing by providing the highest quality functional training, physical rehabilitation and nutritional advice. We are skilled in a range of conditions including obesity and weight loss advice, food allergies and food intolerance, gastrointestinal disorders, heart disease, oncology, sports nutrition and much more. We value excellence and integrity at every level so we strive to provide you with a comprehensive, effective and personalised experience. Our focus in managing our clients is to empower them with prevention strategies as well as to enhance their recovery through the use of the most current nutritional advice and innovative physical training and rehabilitation techniques. Our vision is to provide a holistic approach to improving your health therefore we regularly liaise with other healthcare professionals to ensure your care is integrated into all aspects of your life.

21/11/2025

Want to lose weight and keep it off? Focus on habits that help your body regulate appetite, stabilise energy, and feel satisfied after meals — not strict rules.

Here are the foundations that actually work:

1. Prioritise sleep: Poor sleep disrupts hunger hormones (ghrelin & leptin), which can increase cravings and make healthy choices harder. Aim for a consistent bedtime, a calm wind-down routine, and less screen time before bed.

2. Include protein at every meal: Protein boosts fullness, keeps blood sugar steadier, and helps prevent overeating later. Think eggs, Greek yoghurt, tofu, chicken, legumes, fish or cottage cheese.

3. Choose slow-digesting, low-GI carbs: Small portions of options like sweet potato, rolled oats, grainy bread, legumes or basmati rice help keep energy consistent and avoid that mid-afternoon slump.

4. Fill half your plate with veggies: High-fibre, high-volume foods create fullness without excess calories — a key part of sustainable weight loss.

5. Aim for consistency, not perfection: Repeating doable habits beats any short-term “all or nothing” plan.

Small changes, done regularly, make the biggest difference. You don’t need extremes — just balanced, evidence-based habits that support your body day after day.

19/11/2025

Collagen has numerous health benefits, particularly for skin, joints, and overall vitality. While collagen powder are popular for their convenience, collagen is found in certain animal-based foods, particularly those rich in connective tissues. Here are some foods that naturally contain collagen:

1. Bone Broth: One of the best sources of collagen, bone broth is made by simmering animal bones and connective tissues for an extended period. This releases collagen, along with other nutrients like amino acids and minerals.

2. Chicken: Chicken contains a lot of connective tissue, which is rich in collagen. Many collagen supplements are derived from chicken cartilage.

3. Fish and Shellfish: Fish, especially the skin and bones, contain collagen. Marine collagen (from fish) is often regarded as highly bioavailable, meaning it’s easier for your body to absorb.

4. Meat: Like chicken, other meats such as beef and pork, particularly the skin, tendons, and ligaments, are good sources of collagen.

5. Gelatin: Gelatin is a form of cooked collagen, often used in desserts or as a thickening agent. It’s made by boiling animal bones, skins, and tissues.

16/11/2025

Mindful eating is a practice that involves paying full attention to the experience of eating and drinking, both physically and emotionally. It encourages awareness of your body’s hunger and satiety signals, as well as the sensations, thoughts, and emotions that arise during meals. The goal is to cultivate a more thoughtful, non-judgmental approach to food, which can improve your relationship with eating and foster healthier habits.

Key Aspects of Mindful Eating:
1. Eating Slowly and Savouring:
- Taking time to chew food thoroughly and enjoy its flavors, textures, and smells.

2. Tuning in to Hunger and Fullness Cues:
- Eating when you are physically hungry and stopping when you feel comfortably full, rather than eating out of habit or emotional triggers.

3. Being Present:
- Focusing on the food in front of you, rather than eating while distracted (like watching TV or working).

4. Non-Judgmental Awareness:
- Not labelling foods as "good" or "bad" and avoiding feelings of guilt or shame. Instead, observing how certain foods make you feel physically and emotionally.

5. Connecting Emotionally:
- Noticing emotional connections to food, such as eating due to stress, boredom, or sadness, and learning to distinguish between emotional hunger and physical hunger.

Benefits of Mindful Eating:
✅ Helps prevent overeating and promotes better digestion.
✅ Reduces emotional or stress-based eating habits.
✅ Encourages healthier food choices.
✅ Enhances overall enjoyment and satisfaction with meals.

Mindful eating is about bringing awareness to the process of eating, helping you cultivate a healthier, more balanced relationship with food.

30/10/2025

Struggling with lactose intolerance?

There are numerous alternative milks to choose from including oat milk, soy milk, almond milk and rice milk.

If you’re looking for a lactose free cows milk, why not try Zymil. With the addition of lactase enzyme, Zymil milk offers all the natural goodness of regular milk minus the lactose, making it easier to digest for those sensitive to lactose. Beyond just milk, Zymil offers a diverse range of lactose-free options including flavoured milk, cream, custard, and long-life milk. These products cater to families seeking tasty dairy alternatives without compromising on taste or nutrition.

29/10/2025

Did you know that 1 SERVE of AVOCADO is actually 50g, which equates to 1/4 of an avo!

They are an excellent source of healthy fats and therefore play a role in keeping our hearts nice and healthy by improving cholesterol and triglyceride levels. Don’t forget that they are still an energy-dense food, so whilst they are an excellent part of our diets, we do still need to be mindful of our portion size

Gram for gram, avocados contain more potassium than bananas. Potassium is necessary for normal cell function. It regulates the heartbeat, ensures proper function of the muscles and nerves, and supports normal blood pressure.

Avocados are a good source of fibre which helps keep us regular and feel fuller for longer, so you're less likely to overeat.

Next time you’re making a salad or smoothie, throw in some avocado or substitute butter for avocado on your sandwiches, wraps and rolls!

26/10/2025

REAL FOOD > processed shakes 🙌🏼

A world-first clinical trial by befitfoodaustralia and deakinuniversity has confirmed what many of us already suspected… eating whole foods truly gives your body the edge! 🥦

🔹 Participants who ate Be Fit Food’s wholefood meals showed a 40% increase in gut microbiome diversity

🔹 They also saw greater weight loss and improved metabolic health

🔹 Meanwhile, those following a supplement-based diet didn’t experience the same benefits

The takeaway message… it’s not just about cutting calories, it’s about nourishing your body with real food that supports your gut, metabolism and long-term health!

23/10/2025

Mark your calendars for Sunday 16 November 2025! Join us for the Diabetes Fun Walk at picturesque Mount Martha, a community event designed for everyone to enjoy.

Organised by befitfoodaustralia in support of diabetesvictoria, this gentle 6km walk is your chance to connect with others, enjoy the stunning coastal scenery, and make a real difference for children and teenagers living with diabetes in Victoria.

Whether you're coming with family, friends, or on your own, you'll find a welcoming atmosphere and a shared purpose. This is a walk, not a run, so you can enjoy the beautiful scenery at your own pace!

Event Details:

· What: A fun 6km walk along the beautiful Mount Martha coastline.
· Where: Mount Martha Village (back carpark)
· When: Sunday 16 November 2025
· Registrations Open: 7:45 AM
· Welcome: 8:30 AM
· Walk Starts: 8:45 AM

Registration Fees:

· Adult: $15.00
· Child: $5.00
· Family: $35.00

https://diabetes-victoria.grassrootz.com/2025-diabetes-victoria-fun-walk

21/10/2025

🎉 GIVEAWAY TIME! 🎉

We’ve teamed up with our friends at to give one lucky winner the chance to win a 7-day Metabolism Reset Program — designed to kickstart your health and energy! 💪

To enter:
1️⃣ Follow and
2️⃣ Tag a friend in the comments (each tag = one entry!)
3️⃣ Bonus entry: Share this post to your story and tag us so we can see it 🙌

✨ Winner announced 1st November!
Open to Australian residents only 🇦🇺

Good luck! 💚

10/10/2025

Supplements: Myth vs Fact

Myth 1: The more vitamins, the better.
👉 Fact: Your body only needs certain amounts. Too much of some (like vitamin A or iron) can actually be toxic.

Myth 2: Supplements can replace healthy eating.
👉 Fact: Supplements fill gaps, but they don’t give you fibre, antioxidants, or the food synergy that whole foods provide.

Myth 3: If it’s natural, it’s safe.
👉 Fact: Even natural supplements can interact with medications or cause side effects. “Natural” doesn’t always mean harmless.

Myth 4: Everyone should take a multivitamin, just in case.
👉 Fact: Research shows routine use of multivitamins in healthy adults doesn’t reduce risk of heart disease, cancer, or early death.

Supplements can be useful in certain situations, but most of us get what we need from a balanced, varied diet. Always check before starting something new

02/10/2025

Nutrition and sleep are closely interconnected, influencing each other in several ways. Here's how they are related:

1. Effect of Nutrition on Sleep Quality
🥱 Tryptophan and Serotonin: Foods rich in tryptophan (an amino acid found in turkey, nuts, and dairy) can promote sleep because tryptophan is a precursor to serotonin and melatonin, which regulate sleep.

🥱 Carbohydrates: Consuming complex carbohydrates (whole grains, fruits, and vegetables) can aid tryptophan’s absorption, promoting better sleep.

🥱 Magnesium and Calcium: These minerals (found in leafy greens, almonds, and dairy) help relax muscles and improve sleep quality. Deficiencies can contribute to insomnia or restless sleep.

🥱 Caffeine and Stimulants: Caffeine, found in coffee, tea, and some soft drinks, blocks the action of adenosine, a brain chemical that promotes sleep, leading to difficulty falling or staying asleep.

🥱 Sugary Foods: High sugar intake, especially close to bedtime, can cause blood sugar spikes and crashes, which may disrupt sleep or reduce the time spent in deep, restorative sleep.

🥱 Heavy or Fatty Meals: Eating large or fatty meals close to bedtime can cause indigestion or discomfort, interfering with sleep. Foods high in fat may also disrupt circadian rhythms.

2. Effect of Sleep on Nutrition
😴 Appetite Regulation: Sleep deprivation affects the hormones ghrelin and leptin, which regulate hunger and fullness. Lack of sleep increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), making you more likely to overeat, especially high-calorie or sugary foods.

😴 Increased Cravings: Poor sleep is linked to increased cravings for unhealthy, calorie-dense foods, such as sweets, junk food, or refined carbs, which can lead to weight gain.

😴 Metabolic Changes: Chronic sleep deprivation can impair glucose metabolism and insulin sensitivity, increasing the risk of developing conditions like obesity and type 2 diabetes.

😴 Energy Levels: Sleep deprivation often leads to lower energy and reduced motivation to engage in healthy habits, including preparing nutritious meals or exercising.

29/09/2025

The relationship between sugar, dopamine, and cravings is interconnected and rooted in how the brain's reward system functions:

When you consume sugar, it triggers a series of reactions in the brain. Sugary foods are highly palatable and often provide a quick source of energy, which the brain recognizes as rewarding.

Consuming sugar stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward. The pleasurable feeling from the dopamine release reinforces the behaviour of consuming sugar.

Over time, this can lead to cravings for sugary foods as the brain seeks to recreate the pleasurable experience. The more frequently sugar is consumed, the stronger these cravings can become, potentially leading to a cycle of sugar dependence.

For some individuals, the relationship between sugar and dopamine can resemble addictive behaviour. The brain can become conditioned to expect the dopamine boost from sugar, leading to increased cravings and consumption, similar to how other addictive substances work.

Combating the relationship between sugar, dopamine, and cravings involves both physiological and behavioural strategies.

If you would like to learn more about how to combat your sugar cravings, book an appointment with a PPN dietitian today 🍩

25/09/2025

Meal prepping for a family offers several benefits:

1. Time Savings: Prepping meals in advance reduces daily cooking time, making it easier to manage busy schedules.

2. Cost Efficiency: Buying ingredients in bulk and planning meals can lower grocery bills and reduce the need for takeout.

3. Healthier Eating: Planning meals encourages healthier food choices and portion control, leading to better overall nutrition.

4. Reduced Stress: Knowing that meals are prepared and ready to go minimizes the daily stress of deciding what to cook.

5. Less Food Waste: Prepping meals helps in using up all purchased ingredients efficiently, reducing food waste.

6. Consistency: It ensures that the family consistently eats balanced, nutritious meals.

Overall, meal prepping can lead to a more organized, cost-effective, and health-conscious lifestyle for the entire family.

Address

15 Railway Grove
Mornington, VIC
3931

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.healthandnutrition.com.au/

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