Sydney Endocrinology, Suite 3/319 Pacific Highway, North Sydney (2025)

22/07/2025

🚶‍♀️ A 10-Minute Walk After Meals = A Big Win for Your Health 🌟

A new study shows that walking for just 10 minutes right after eating can significantly reduce blood sugar spikes—even more than a 30-minute walk done later! 📉✨

This isn’t about pushing harder. It’s about choosing smarter. 💡

✅ A gentle stroll (your regular pace is perfect!)
😊 Feels easier and more enjoyable than a longer workout
💖 Helps reduce glucose peaks linked to long-term health risks

Why it works:
Moving right after eating helps your body manage blood sugar more efficiently—supporting your mood, memory, 💭 and heart ❤️ over time.

The best part? It’s achievable.
Whether you’re busy, tired, or overwhelmed—this is a simple, feel-good moment of positive momentum you can build into your day. 🌱

Let this be your daily win.
A small act of self-care.
A pause that uplifts your body and your mind. 💫

www.sydneyendocrinology.com.au

20/07/2025

🥕 Healthy Snacking Starts Small 💡

Snacking doesn’t have to be a struggle—it’s about building habits that work with you, not against you! 💪

🧠 Your brain loves routines, so let’s make them work in your favour! With a few simple changes, your snacks can boost your energy ⚡ and support your health every day.

✨ Try these feel-good snack swaps:
🍎 Keep fresh, healthy snacks visible and ready.
🕒 Pick a regular snack time that works for you.

Enjoy your snack in a calm, consistent spot.
Repeat these steps, and they’ll soon become second nature.
💫 You’ll feel more in control—and more energised—each day. 🌿

Tell Us:
💬 What’s your go-to healthy snack?
👇 Drop it in the comments!

🤝 After some help and guidance?
Reach out to us:
📞 02 9157 9095
✉️ reception@sydneyendocrinology.com.au

www.sydneyendocrinology.com.au

19/07/2025

🍝 SLOW COOKED BOLOGNESE
SAVE SAVE SAVE!! 👌

🥘 One pot wonder, packed with flavour, protein, and veg
🥘 Perfect hearty home-cooked dinner
🥘 Meal prep friendly
🥘 A sneaky way to get more veggies into the kids

👉 Serve with wholemeal spaghetti (hello, fibre!) or pappardelle, a sprinkle of Parmesan, and fresh basil 🌿

📍INGREDIENTS
1 large brown onion, diced

2–3 garlic cloves, minced

2 tbsp olive oil

2 large carrots, chopped small

1–3 celery stalks, chopped small

1 large zucchini, chopped small

1 can brown lentils, rinsed

500g extra lean beef mince

400ml beef stock (e.g. Maggie Beer Natural)

125ml red wine (or sub with more stock)

2 x 400g cans chopped tomatoes or 800ml passata

2 tbsp tomato paste

3 bay leaves

Salt & pepper, to taste

🔥 METHOD
Heat oil in a large pot over medium-high. Add onion and garlic, cook for ~3 mins until softened.

Increase heat. Add mince, cook until browned, breaking it up.

Add red wine, simmer for 1 min (until alcohol smell is gone).

Stir in all remaining ingredients except salt & pepper. Bring to a gentle simmer.

Cook uncovered for 20–30 mins, stirring occasionally. It’ll start watery — that’s normal!

Lower heat, cover with lid, and simmer for 2–8 hours, stirring every 30 mins.

Uncover for final 20 mins if sauce needs thickening. Add salt and pepper to taste.

✨ Enjoy!
📌 Save this post and tag us when you try it!
👆 For more easy, family-friendly recipes, check our profile highlights!

17/07/2025

🤰Mums-to-be, your gut might be trying to tell you something — and it could help protect you and your baby!

🧬 New research shows that changes in your gut health during the first trimester may predict the risk of developing Gestational Diabetes (GDM) — well before standard tests pick it up.

Why does that matter?
Early insights = more time to make simple, powerful changes that support a smoother pregnancy for both you and bub.

We already know GDM can increase the risk of:
⚠️ High blood pressure
⚠️ Larger birth weight
⚠️ Future health issues for your child

Now, your gut microbiome might be part of your early-warning system.

So if you’re in early pregnancy, don’t underestimate the power of good nutrition and gut care. You’re not just nourishing yourself — you’re setting your baby up for a healthy start. 💛

✨ Your body is doing something incredible — let’s support it every step of the way.

📞 For more support, reach out to us as we here to help guide you through every stage of your pregnancy journey.

📱 Call us: 02 9157 9095
📧 Email: reception@sydneyendocrinology.com.au

14/07/2025

Prediabetes doesn’t have to be your future! 💪🚶‍♀️

A new study has found that just 150 minutes of physical activity per week — that’s a little over 20 minutes a day — can quadruple your chances of reversing pre-diabetes back to healthy blood sugar levels. 🙌

• 🏃‍♀️ Regular movement
• ⚖️ Healthy weight management
• 🧬 Keeping your HbA1c below 6%

These all play a powerful role in preventing type 2 diabetes. 🚫

This research reminds us — small, consistent lifestyle changes really can tip the scales towards better health.

📣 You don’t need to be perfect; you just need to get started. 🌱

Need a little help:
Walking, strength training, dancing — it all counts! 🕺🏋️‍♀️🚶‍♂️

Your future health is in your hands — literally, step by step. 🦶❤️

If you’re looking for extra support or guidance, don’t hesitate to get in touch — we’re always happy to help.
📞 Call us: 02 9157 9095
📧 Email: reception@sydneyendocrinology.com.au
🌐 Visit: www.sydneyendocrinology.com.au

13/07/2025

📍 Did you know we have 2 locations on the North Shore?
We have practices in both North Sydney and Wahroonga – so whether you're closer to the city or further north, we're here for you. 💙

We offer both in-person appointments and Zoom telehealth consultations to suit your needs.

For more details head to our website: www.sydneyendocrinology.com.au

📍 Please note: Doctor appointments are available via Zoom 💻, but first appointments are carried out in person 🤝

10/07/2025

🥚 Let’s take a moment to talk about eggs and their benefits! 🥚

Eggs are little nutrition powerhouses! Here’s why they deserve a spot on your plate:

✅ High-quality protein – Perfect for muscle repair, keeping you fuller for longer
✅ Packed with nutrients – Think vitamin D, B12, selenium, choline (great for brain health!)
✅ Budget-friendly – Nutritious without breaking the bank
✅ Versatile – Boiled, scrambled, poached, baked into frittatas or muffins—the options are endless!

Unless you have a specific health condition that requires otherwise, eggs can absolutely be part of a balanced, healthy diet. 🍳💛

👇 Comment below and tell us your favourite way to enjoy eggs!

www.sydneyendocrinology.com.au

08/07/2025

🧠 Change Your Mindset, Supercharge Your Weight Loss 🔥

Weight loss isn’t just about food and exercise—it starts in your mind.
✨ A positive, flexible mindset can make all the difference. ✨

Here’s how to shift your thinking and build long-term success:
✅ Focus on progress, not perfection
✅ Think of food as fuel—not punishment or reward
✅ Stop chasing quick fixes. Instead, build habits that last
✅ Speak kindly to yourself—your body is listening

💡Remember: You don’t have to be “perfect” to see results. You just need to stay consistent. Your mindset is the key to unlocking change. 💪

Need some help? We’ve got just the person for you. 💡

Our expert Lifestyle Medicine Practitioner, Wendy Bryant.
Wendy takes a whole-person approach to health—helping you make realistic, lasting changes to improve your energy, manage weight, reduce stress, and feel your best. 🌿

Whether you're stuck, overwhelmed, or just need a fresh perspective—Wendy’s here to guide you every step of the way.

✨ Ready to take back control of your health? Let’s do this—together.

📞 Book in with Wendy today. 02 9157 9095
www.sydneyendocrinology.com.au

06/07/2025

Happy World Chocolate Day!!!

CHOCOLATE BROWNIES… WITH A TWIST! 🍫
⠀
Who would’ve thought chickpeas or black beans could make brownies so gooey, rich and delicious?⠀
⠀
Ingredients:
✔ 1 can chickpeas or black beans (drained & rinsed)
✔ ½ cup nut butter (we love almond butter)
✔ ½ cup maple syrup
✔ 1 tsp vanilla extract
✔ ¼ cup flour (gluten-free works great!)
✔ ¼ cup raw cocoa powder
✔ ½ tsp baking soda
✔ ¼ tsp baking powder
✔ ¼ tsp salt
✔ ½ cup dark choc chips
⠀
Method:
1️⃣ Preheat oven to 180°C.
2️⃣ In a food processor, blend beans/chickpeas, nut butter, maple syrup, and vanilla until smooth (3–5 mins).
3️⃣ Add flour, cocoa powder, baking soda, baking powder, and salt. Blend until creamy. Scrape down sides and blend again briefly.
4️⃣ Fold in choc chips.
5️⃣ Pour into an 18–20 cm square baking tin. Sprinkle with extra choc chips.
6️⃣ Bake for 20–25 mins. Cool completely, then chill in the fridge before slicing.
⠀
Makes 16 decadent pieces.
Warning: They rarely last 24 hours in our house! 🤫

😋
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www.sydneyendocrinology.com.au

06/07/2025

Feeling Guilty About a Gestational Diabetes Diagnosis?

If you've just found out you have GDM and guilt is starting to settle in—take a deep breath. You're not alone, and more importantly: this is not your fault.

Gestational diabetes is not a reflection of failure.
It doesn’t mean you haven’t eaten “right” or moved “enough” or managed stress “well.”

It’s about how pregnancy hormones affect insulin and glucose in your body—something that even the healthiest habits can’t always prevent.

Yes, you can:
• Eat nourishing meals
• Stay active
• Follow every recommendation
… and still be diagnosed.

If guilt is present, here’s a gentle reminder:
✨ Pause the self-blame. Your body is doing the incredible work of growing life.
✨ Acknowledge the guilt—but know it doesn’t define you. Feelings are valid, but they aren’t the full picture.
✨ Turn toward self-compassion. You’re learning, adapting, and making thoughtful choices. That’s what matters most.

Gestational diabetes is something you have—not who you are.
You are doing your best with the information you have, and that is enough.
Be kind to yourself. You deserve that.

At Sydney Endocrinology, we care for people with gestational diabetes every single day.
We understand the emotions that can come with a diagnosis—and we’re here to guide you with support, knowledge, and compassion every step of the way.

www.sydneyendocrinology.com.au

03/07/2025

What Are You Really Doing When You Eat?
📱 Scrolling?
📺 Watching TV?
💻 Catching up on emails?

Chances are you're probably multitasking. But here’s the thing—how you eat matters just as much as what you eat.

Enter: Mindful Eating.
Mindful eating is about being fully present with your food.

When you slow down and really pay attention to your meal, you can:
✔️ Enjoy your food more
✔️ Eat with intention—not impulse
✔️ Support your weight naturally
✔️ Improve health markers like blood sugar, blood pressure, cholesterol & fatty liver

So, how do you start?
🍽️ Take a breath.
🥄 Take a bite.
👃 Notice the smell.
👅 Feel the texture.
🧠 Observe your thoughts—without judgment.

Then gently ask yourself:
✨ Am I really hungry—or just distracted?
✨ Am I tasting—or just chewing?
✨ Am I here—or somewhere else entirely?

It’s not about being perfect. Just being present. One mindful bite at a time.

www.sydneyendocrinology.com

02/07/2025

Thinking about intermittent fasting to manage your weight or blood sugar?
🕐🍽️ Read this first.

Intermittent fasting (IF) is everywhere — and yes, it can help with weight loss and insulin sensitivity.

But if you have type 2 diabetes, it’s not always that straightforward.
Before you jump in, here’s what to consider:

⚠️ IF limits when you eat — and that can:
• Cause low blood sugar, especially if you're on insulin or certain medications.
• Lead to missing important nutrients
• Require medication adjustments
• Increase dehydration risk — particularly if you take diuretics

💡 It can be done safely — with the right support.

✨ We recommend, to be safe and sure, that you:
✔️ Chat to your diabetes educator or healthcare provider
✔️ Keep a close eye on your blood sugar
✔️ Eat balanced, nourishing meals

Not ready to try fasting? That’s okay — start here:
✅ Avoid eating late at night
✅ Move your body daily
✅ Focus on real, whole foods

Your diabetes plan should work for you, not the other way around.

📣 We love to help — reach out if you need extra support or guidance. 💙

www.sydneyendocrinology.com.au

Sydney Endocrinology

22/07/2025

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