PPN

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.

24/09/2025

When it comes to oils, one stands out as the clear winner: extra virgin olive oil (EVOO) 🫒✨

Here’s why dietitians (and the science) love it:
✔️ rich in heart-healthy monounsaturated fats
✔️ packed with antioxidants that fight inflammation
✔️ proven benefits in the mediterranean diet
✔️ stable enough for everyday cooking
✔️ delicious flavour that makes healthy eating exciting

Easy ways to use it: drizzle over roasted veggies, whisk into salad dressings, stir into soups, or simply enjoy with bread and a pinch of sea salt.

👉 small change, big impact - making EVOO your everyday oil is one of the simplest steps you can take for better long-term health.

21/09/2025

Did you know creatine isn’t just for athletes?

Creatine is one of the most researched supplements in the world and it has benefits that go way beyond building muscle. Here’s what the science says:

🧠 Brain health: helps your brain recharge quickly, supporting memory, focus + reducing mental fatigue

💪 Healthy aging: combined with resistance training, creatine helps maintain muscle + strength as we age, lowering fall risk + supporting independence

⚡ Energy and performance: creatine is your body’s energy reserve, helping you recover faster + train harder (or even just keep up with everyday tasks)

🙂 Mood and wellbeing: early studies suggest creatine may play a role in supporting mood + mental health.

Creatine naturally comes from red meat and fish, but most people only get about half of what’s considered optimal through diet alone. that’s why supplementation (3–5 g/day) can be beneficial for many, especially vegetarians + vegans.

Creatine monohydrate is safe + well studied, but always check with your dietitian before starting supplements to make sure it’s right for you.

14/08/2025

💉 Weight loss injections like Wegovy® and Mounjaro® are making headlines — but what’s fact and what’s hype?

They can help people lose 15–20% of their body weight, improve health markers, and (for some) reduce heart disease risk. But here’s the catch:

🛑 They only work while you keep taking them
🥗 Diet & movement still matter — a lot
💸 They’re not yet PBS-subsidised for weight loss in Australia

Our dietitians help clients on these medications get the best results and protect muscle, energy, and health for the long run.

📅 Click the link in bio to book a consultation today or call us on 0421 905 993

17/07/2025

📞 Nutrition advice for your health and wellness goals is just a phone call away! 🍏

Consult with Peninsula Physical Health & Nutrition dietitians from the comfort of your own home. 🏡 Our expert team is ready to provide personalised advice tailored to your unique needs.

🌐 Book an online Telehealth appointment today and take the first step towards a healthier you!

https://www.healthandnutrition.com.au/online-booking/

26/05/2025

Gestational diabetes is a type of diabetes that develops during pregnancy (usually after the 24th week) in women who didn't have diabetes before. It occurs when the body can't produce enough insulin to manage the increased blood sugar levels that develop during pregnancy. Left untreated, gestational diabetes may lead to complications for both the mother and baby, such as high birth weight, preterm birth, or increased risk of type 2 diabetes later in life.

A dietitian plays a crucial role in managing gestational diabetes by:

1. Creating a Personalised Meal Plan: A dietitian will design a balanced diet tailored to the woman’s specific needs, focusing on controlling blood sugar levels while ensuring that both the mother and baby receive adequate nutrition.

2. Carbohydrate Counting: Carbohydrates have a direct effect on blood sugar, and a dietitian can teach the mother how to monitor carbohydrate intake and distribute it evenly throughout the day to prevent spikes in blood sugar.

3. Portion Control and Meal Timing: A dietitian can guide on how to portion meals and snacks properly and advise on the best times to eat to maintain stable blood sugar levels.

4. Education on Low Glycemic Index Foods: Foods that have a low glycemic index (GI) release glucose more slowly and can help manage blood sugar levels. A dietitian can recommend specific low-GI foods that fit into a healthy pregnancy diet.

5. Weight Management: Appropriate weight gain during pregnancy is important. A dietitian can help track and manage healthy weight gain through diet and activity.

6. Monitoring and Adjusting: As pregnancy progresses, the dietitian will adjust the meal plan based on blood sugar monitoring, ensuring it continues to meet the mother’s needs as her body changes.

By working with a dietitian, a pregnant woman can reduce the risks associated with gestational diabetes and help ensure a healthy pregnancy for herself and her baby.

22/05/2025

Protein is essential for the body’s growth, repair, and maintenance. It plays a critical role in building and repairing tissues, including muscles, skin, and organs. Protein helps produce enzymes and hormones, which are vital for various biochemical processes. It supports the immune system by producing antibodies, aiding in the body's defense against infections.

Protein also promotes satiety, helping with weight management by reducing hunger and supporting muscle mass.

Additionally, adequate protein intake is important for bone health, as it helps maintain bone density.

For physically active individuals and athletes, protein is crucial for muscle recovery and performance. As we age, our need for a higher protein intake increase also.

High-quality protein sources include lean meats, dairy, legumes, nuts, and seeds.

A balanced diet with adequate protein can lead to improved overall health, enhanced physical performance, and a lower risk of chronic diseases such as sarcopenia (muscle loss with age) and osteoporosis.

19/05/2025

Want to live to 100? Take a page from the world’s longest-living people—those in the Blue Zones!

These 5 regions (Okinawa, Japan • Sardinia, Italy • Nicoya, Costa Rica • Ikaria, Greece • Loma Linda, California) are home to the highest concentration of centenarians. What’s their secret? It’s not magic, it’s science-backed habits you can adopt today.

Here’s what they eat (and do) for a longer, healthier life:

1. Plants first:
Their plates are 90–95% plants. Think beans, leafy greens, sweet potatoes, whole grains, and nuts. In Okinawa, purple sweet potatoes are a daily staple—rich in antioxidants and fiber.

2. Beans every day:
Beans are the #1 longevity food. Just ½–1 cup a day can lower your risk of heart disease, type 2 diabetes, and even some cancers.

3. Small portions, mindful eating:
“Hara hachi bu” (stop eating when 80% full) is a key practice in Okinawa. Most Blue Zoners eat their smallest meal in the late afternoon or early evening—then no snacking after.

4. Move naturally:
No gyms required. Gardening, walking, carrying groceries—movement is built into daily life.

5. Purpose + connection:
They know their “why” (ikigai in Japan, plan de vida in Costa Rica). Strong social bonds and daily rituals (like sharing meals or prayer) lower stress and improve mental health.

Bottom line: You don’t need to move to the Mediterranean to live longer, just borrow their habits. Start with your plate, your people, and your purpose.

28/04/2025

At PPN, our team of dietitians are committed to empowering you to achieve your health goals through personalised and evidence-based nutritional care.

To welcome new clients, we’re offering 10% off your initial consultation! Mention this post when booking your appointment at any of our clinics listed on our website.

Our dietitians offer expert guidance across various areas, including:

🟢 Chronic Disease Management: Providing nutritional strategies for conditions such as diabetes, cardiovascular diseases, and hypertension

🟢 Gastrointestinal Health: Assisting with dietary management of disorders like irritable bowel syndrome (IBS), coeliac disease, and inflammatory bowel disease (IBD).

🟢 Eating Disorders & Disordered Eating: Offering compassionate support and tailored nutritional interventions for individuals on their recovery journey.

🟢 Women’s Health & Fertility: Providing advice on nutrition related to pregnancy, breastfeeding, PCOS, endometriosis, and fertility.

🟢 Paediatric Nutrition: Supporting children’s nutritional needs, addressing growth concerns, feeding difficulties, and food allergies.

🟢 Weight Management Programs: Assisting individuals in setting personalised health goals and developing meal plans to support weight management and healthy lifestyle adoption.

🟢 Personalised Meal Planning: Creating nutritious meal plans tailored to specific dietary needs and preferences.

Our approach emphasises not only physical health but also the mental and emotional aspects of nutrition, aiming to empower individuals to achieve sustainable health improvements.

Let’s connect to explore how personalised nutrition can enhance your health journey!



Note: The 10% discount is applicable for first-time clients only.

Welcome to Peninsula Physical Health and Nutrition At Peninsula Physical Health and Nutrition, we support you to make healthy food and lifestyle choices by encouraging you and working alongside you to formulate your own personal health goals. BOOK A CONSULTATION OUR SERVICES Range of Services A nutr...

24/04/2025

Anzac biscuits have long been associated with the Australian and New Zealand Army Corps (ANZAC) established in World War I. It has been claimed that these biscuits were sent by wives and women's groups to soldiers abroad because the ingredients do not spoil easily and the biscuits kept well during naval transportation.

These are one of our favourite ANZAC biscuit recipes by .hay

Ingredients:
2 cups rolled oats
1 cup plain flour
2/3 cup caster sugar
3/4 cup desiccated coconut
1/3 cup golden syrup
125g unsalted butter
1 tsp baking soda
2 TB hot water

Method:
1. Preheat oven to 160°C (325°F). Place the oats, flour, sugar and coconut in a bowl and mix to combine.
2. Place the golden syrup and butter in a saucepan over low heat and cook, stirring, until melted. Combine the bicarbonate of soda with the water and add to the butter mixture. Pour into the oat mixture and mix well to combine.
3. Place tablespoonfuls of the mixture onto baking trays lined with non-stick baking paper and flatten to 7cm rounds, allowing room to spread. Bake for 8–10 minutes or until deep golden. Allow to cool on baking trays for 5 minutes before transferring to wire racks to cool completely. Makes 25

24/04/2025

At PPN, our team of dietitians are committed to empowering you to achieve your health goals through personalised and evidence-based nutritional care.

To welcome new clients, we’re offering 10% off your initial consultation! Mention this post when booking your appointment at any of our clinics listed on our website.

Our dietitians offer expert guidance across various areas, including:

🟢 Chronic Disease Management: Providing nutritional strategies for conditions such as diabetes, cardiovascular diseases, and hypertension

🟢 Gastrointestinal Health: Assisting with dietary management of disorders like irritable bowel syndrome (IBS), coeliac disease, and inflammatory bowel disease (IBD).

🟢 Eating Disorders & Disordered Eating: Offering compassionate support and tailored nutritional interventions for individuals on their recovery journey.

🟢 Women’s Health & Fertility: Providing advice on nutrition related to pregnancy, breastfeeding, PCOS, endometriosis, and fertility.

🟢 Paediatric Nutrition: Supporting children’s nutritional needs, addressing growth concerns, feeding difficulties, and food allergies.

🟢 Weight Management Programs: Assisting individuals in setting personalised health goals and developing meal plans to support weight management and healthy lifestyle adoption.

🟢 Personalised Meal Planning: Creating nutritious meal plans tailored to specific dietary needs and preferences.

Our approach emphasises not only physical health but also the mental and emotional aspects of nutrition, aiming to empower individuals to achieve sustainable health improvements.

Let’s connect to explore how personalised nutrition can enhance your health journey!



Note: The 10% discount is applicable for first-time clients only.

24/04/2025

April is IBS Awareness Month 💩

Irritable Bowel Syndrome (IBS) affects 1 in 7 people and while it’s incredibly common, it can also feel isolating, frustrating, and overwhelming.

As dietitians, we’re here to help! Whether it’s identifying trigger foods, supporting a low FODMAP diet, or helping you rebuild a positive relationship with food, we work with you to manage symptoms and improve your quality of life, without the guesswork!

We also love working with amazing companies like FodShop, who offer a wide range of low FODMAP and tummy-friendly products such as Intoleran Australia, Sunfiber, FODZYME and Regular Girl. Their products make it easier for our clients to follow a gut-friendly diet without missing out on variety or taste!

If you’re struggling with IBS you don’t have to go it alone!

Book a consultation with one of our dietitians today. You can find our numerous clinic locations on our website: www.healthandnutrition.com.au

Prefer to chat from home? We also offer online Telehealth appointments to suit your schedule.