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http://www.thelifestyledietitian.com.au/

The Lifestyle Dietitian, Sutherland (2025)

14/07/2025

Closed one of our 67 Chrome tabs and felt immediate peace… now if only we could do that with old food rules 👀😭

You know the ones:
“Don’t eat carbs after 6pm”
“Sugar = bad”
“Snacking = failure”
“Bread is the enemy”
“Only eat clean, organic, perfectly prepped food at all times even when you’re tired and your fridge is empty” 😅

These rules didn’t fall from the sky. They’ve been picked up from diet books, influencers, relatives, and probably a Pinterest board/Tumbler post from 2013.

But guess what? You’re allowed to close them.
And you don’t need to feel guilty about it.

The real glow-up? Learning to eat without food guilt, obsession, or 26 competing voices in your head every time you open the fridge 🥹

🤎 Save this for a reminder you can reprogram your brain tabs
🤎or share it with someone else who’s ready to click close on diet culture

meme credit:

01/07/2025

You know what’s underrated? A dinner that actually leaves you feeling full, satisfied… and not rummaging through the pantry an hour later 😅

The truth? A lot of “quick fix” dinners skip the stuff that helps you feel properly fuelled. Like enough protein, colour (hello veg), carbs and fats that do good things for your body.

That’s exactly why we created Easy Eats:

✅ 10 main meal recipes
✅ Ready in 20 minutes (yes, really)
✅ Dietitian-designed for busy humans AND families
✅ Balanced with carbs, protein, veggies and healthy fats
✅ Plus, fussy-eater-friendly tricks baked right in 🍽️

Because dinner shouldn’t feel like a full-time job… or leave you feeling flat, snacky or thinking “well that didn’t hit the spot...”

Want the stress-free dinner plan we give to our own clients (and use in our own kitchens)?

Download your copy of Easy Eats now, the link is waiting for you in our bio👆

Your brain will thank you. Your body will too 💛

👉 Got questions? Ask below!

12/06/2025

So, not all tofu is built the same. Ever picked up tofu thinking it’s a great protein source… then found yourself hungry an hour later?

We’re constantly reviewing supermarket products for clients, checking for things like the protein content across tofu products at Woolies, Coles and Aldi.

And the difference is bigger than most expect 👀

Some have nearly 6x the protein compared to others (per 100g) 🤯 That might explain why one keeps you full after dinner and the other leaves you raiding the pantry for snacks at 9pm.

Tofu can be an awesome plant-based protein though. It’s:
- affordable
- versatile
- packed with iron, calcium (if fortified) and heart-healthy menopause-friendly isoflavones
- and a great base for quick family meals (yes, even if your partner still insists they “don’t like tofu”)

But if you’re relying on it to keep you satisfied, it’s worth checking the label!

Next time you’re shopping, do a quick scan of the protein per 100g and compare it to what’s on this post. Small habit, big difference 🛒

Share this post with a tofu-lover who’d find this helpful 🤝

10/05/2025

Happy Mother’s Day from the TLD team 🥰

Today we’re celebrating the incredible women who shaped us. We wouldn’t be the people (or dietitians!) we are today without them 🌷

Swipe through to meet the mums, grandmas, yiayias, nonnas and little ones who make our team who we are ❤️

28/04/2025

When the food’s good, the cause is even better and the company? 10/10

This week we swapped clinic notes for napkins and enjoyed a night out at the Refettorio OzHarvest Pay It Forward Dinner and it was delicious 🤌

If you haven’t heard of it, OzHarvest rescues quality surplus food to create stunning meals for those who need it most.

Every ticket purchased helps fund more meals for the community. So eating here = making a real difference.

We ate, we bonded and we left feeling full in all the best ways 🍽️

Highly recommend if you’re in Sydney and love food that fills more than just your stomach 🤎

Good vibes, good food and a little reminder that food really is all about connection 🥰

08/04/2025

Tried every diet under the sun and still feel like you’re “failing”?

Maybe the problem isn’t you, maybe it’s the BS food rules we’ve been conditioned to follow 👀

You know the ones…

No carbs after 6pm 🍞
No bananas 🍌
No more pizza and pasta nights out with the girls 🍝

It’s a full-time job just trying to eat “perfectly.”

If you’re over the food guilt, the binge-restrict cycle and the idea that willpower is the only solution, you’re not alone. There’s a more sustainable, nourishing way to approach food and your health. And it doesn’t involve starting over again every Monday.

At The Lifestyle Dietitian, we support you with building real, flexible habits that last, with zero judgment and plenty of tasty food.

Tap the link in bio to book a session with a dietitian who actually gets it 😌🤝

09/03/2025

The foods you eat play a powerful role in managing endo inflammation👇

If you’ve been struggling with endo and symptoms like pain, your diet could do with a boost of key anti-inflammatory foods. Research shows that certain nutrients like omega-3s, vitamin C, vitamin E, antioxidants and polyphenols can help reduce inflammation and ease symptoms of endo.

So what should you be adding to your plate?

✅ Oily fish (salmon, sardines, mackerel) – packed with omega-3s
✅ Avocado – a creamy source of vitamin E
✅ Berries – full of antioxidants and vitamin C
✅ Extra Virgin Olive Oil – loaded with polyphenols and vitamin E
✅ Capsicum – rich in vitamin C
✅ Sunflower seeds – a great source of vitamin E

And if want to know how to turn these (+ other anti-inflammatory nutrients) into easy, delicious, and balanced meals, our Mediterranean Diet Ebook is your go-to guide. A Med Diet is anti-inflammatory eating pattern backed by science to support endo. Our ebook is filled with simple, dietitian-approved recipes to help you fuel your body and feel your best.

To celebrate 🌻 Endometriosis Awareness Month, we’re sharing a limited time 25% off discount code with you. Hit the link in our bio to grab your ebook and use the code ENDOAWARENESSMONTH25

06/02/2025

Which one surprised you? Well, here’s what most people don’t realise…

The “healthiest” bread is different for everyone. There’s no one-size-fits all. There are so many things to consider, like your own unique health goals, medical history, lifestyle, taste preferences, values and even access to food.

What’s right for you, isn’t necessarily what’s right for someone else.

What’s right for you right now, might change next month or next year because you may have moved houses, fallen pregnant, started a new training program, been diagnosed with a new health condition, recently become a new (sleep-deprived) parent or are ploughing through an incredibly busy time at work.

That’s why getting support that’s highly personalised to you and where you’re at in life right now is important 😌

Good thing that’s what we love to do. Drop us a DM if you’re ready to feel less confused and more confident in what’s the best bread (or diet) for you 🤝

24/01/2025

Your VIP backstage tour of our Team Professional Development Day. Here’s what went down 👇

1. Unintentionally nailing our outfit colour theme 🤍🤎💚🩵
2. Team building with The Egg Drop Challenge (involves making a contraption from random craft supplies to encase an egg and protect it from breaking when dropping from 2 meters high) 🥚
3. Dimi and Erika’s egg (survived the drop)
4. Vic and Jess’ egg (survived the drop)
5. Learning about IKIGAI so we can find our team TLD purpose
6. We all got books 📚
7. Our team IKIGAI and purpose ended up being “connection”
8. Refueling with delicious food from
9. Smiling after an inspiring day learning together 😊

07/01/2025

One week into new year fad diets going rife online… here’s the thing 👇

At “best”, you’re left hangry, eating salads with no dressing and missing your favourite food/carrot cake/etc.

At worst?

You feel like a failure for not being able to maintain diet rules that were unsustainable to begin with.

We think that’s the part about fad diets that is not talked about enough. How they prey on you already feeling ashamed for not being “healthy enough”, then impose restrictive rules that no one can do long term, before leaving you feeling like you’ve failed. And then, you’re left with a poor relationship with food, body and maybe even disordered eating.

But turns out, you didn’t fail the diet. The diet failed you 🗣️🗣️

If you need support with your nutrition and health goal, without unsustainable dieting, our team are here to support you 🥰 Visit out link in bio to learn more and book your first appointment

05/01/2025

Save this Focaccia recipe 🍞

We may be Dietitians, but we’re not the type that tell you to not eat bread. In fact, we do the opposite: we share bread recipes 🥰

And then, we help you understand how to fit bread into your diet to manage certain health conditions you may have WHILE STILL maintaining a happy relationship with food 🍽️

Here’s a delicious focaccia recipe Michelle enjoyed at Christmas (swipe to end or read below 👇)

Ingredients
25g yeast
25g honey
600ml water, Luke warm
900g flour
1 garlic clove
1/2 bunch rosemary, picked from the stem
1/2 cup extra virgin olive oil
25g salt
Sea salt to finish

Method:

1. In a large bowl, sieve the flour and salt then make a well in the centre. In the well add the honey, yeast and warm water.
2. With your fingers, dissolve the yeast and water together. Once it is dissolved, start to incorporate the flour. Keep doing this until a dough is formed.
3. Knead the dough for about 5min until it is smooth and elastic.
4. Once kneaded, form the dough into a ball shape. With 1 tbsp of oil, pat the dough with the oil on your hands - this will stop the dough from drying out. Cover the bowl of dough with cling film.
5. Let the dough sit for about 1 hour, this time may vary depending on how hot your kitchen is.
6. While the dough is proving, make the herb oil for the top of the focaccia. Begin by placing in a mortar and pestle 1 garlic clove and a small pinch of salt. Pound the garlic, adding a sprig of rosemary. Repeat this until the herb is lightly broken up, as this will allow tho flavour to release. Then add the extra virgin olive oil to the herb mix and set aside for the moment.
7. Once the dough has about doubled in size, knead the dough one more time - this time only for about 1 min as you don’t want to over work the dough at this stage.

Method continued in comments (too long for the caption limit 😅)

30/12/2024

But what if you did this instead…

Start the new year right, according to what the planets (us, expert Dietitians) have in store (specialised in) for you 🪐

This is your sneak peek into our winning goal-setting formula we use with clients. It’s backed by behaviour change psychology to set you up for real success (sans juice cleanses and detoxes that fizzle out by February) 👇

Step 1: get crystal clear on what your health goal is
And go deep. What things would you be doing? How would you be feeling?

Step 2: break your goal down into a teeny tiny action you can take
Turn your goal into a behaviour you can perform, tick off and have control over. You also want to make it small and achievable.

Step 3: list your inner “why’s”
Knowing your internal motivators is key to sustaining change. Maybe it’s to have better energy levels. To feel more confident. To not have so much mental space taken up by thoughts about food/body. To not feel so out of control around food. Connecting with what lights you up boosts commitment and resilience.

Step 4: create an action plan
Write down all the things you need to do and get in place to carry out your goal. And, plan for any potential roadblocks that might come up. Get as much detail as possible here.

Step 5: rally support and accountability
Having a support system is a big boost to your chances of success. Share your goal with a friend, join a supportive community, or seek professional guidance from yours truly (us, your Dietitians). We’re your endless supply of encouragement + gentle guidance + external sense of responsibility, keeping you motivated and focused on your goals.

Our bookings for 2025 are open and we can’t wait to meet you!

Visit our link in bio or DM us to learn more about how we can support you.

The Lifestyle Dietitian

14/07/2025

01/07/2025

12/06/2025

10/05/2025

28/04/2025

08/04/2025

09/03/2025

06/02/2025

24/01/2025

07/01/2025

05/01/2025

30/12/2024

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Monday	1pm - 8pm
Tuesday	8am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 6pm
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