Wollondilly Dietitian

Wollondilly Dietitian We are a branch of Bowral Nutrition. We accept GP Care Plan referrals & offer bulk billing for clients experiencing financial hardship.

Our services include women's health, disability & NDIS, digestive disorders, eating disorders, food intolerance & more

☁️ Winter Is Coming… and So Is Low Vitamin DAs the days get shorter and the Southern Highlands and Wollondilly settles i...
17/04/2026

☁️ Winter Is Coming… and So Is Low Vitamin D
As the days get shorter and the Southern Highlands and Wollondilly settles into cooler weather, many people start to experience low vitamin D levels — and often don’t realise it.

Vitamin D plays a huge role in:
✨ Bone strength
✨ Immune function
✨ Muscle health
✨ Mood regulation
✨ Energy levels
But in winter, our sunlight exposure naturally drops.
Add indoor work, cloudy days, and chilly mornings… and it’s easy to see why vitamin D deficiency becomes so common.

Why it matters
Low vitamin D can show up as:
• Fatigue or low mood
• Muscle aches
• Frequent colds
• Low immunity
• Bone or joint discomfort
And for kids, teens, and adults alike, maintaining healthy levels is essential for growth, development, and long‑term wellbeing.

Easy ways to support your levels this winter
🌤️ Safe sunlight exposure when possible
🍳 Vitamin D–rich foods like eggs, salmon, fortified dairy/alternatives, or even mushrooms if left in the sun to soak up the vitamin D
💊 Supplements when clinically appropriate (chat with your GP or dietitian)
🩺 Blood tests if you’re unsure of your levels

At Bowral Nutrition and Wollondilly Dietitian, we can help you understand your vitamin D status, explore food‑based strategies, and work alongside your GP if supplementation is needed.

💛 Small steps now can make a big difference to your energy, immunity, and wellbeing through the cooler months.

🌿 A New Chapter in Care at Bowral Nutrition & Wollondilly DietitianWe are excited to share that our Dietitian, Adriana, ...
14/04/2026

🌿 A New Chapter in Care at Bowral Nutrition & Wollondilly Dietitian
We are excited to share that our Dietitian, Adriana, has recently received her credential as an Eating Disorder Dietitian — a milestone that reflects both her professional commitment and lived experience.
At Bowral Nutrition and Wollondilly Dietitian, our approach has always centred on compassion, autonomy, and meeting people exactly where they are. This credential strengthens the way we can support individuals and families who are navigating eating disorders, disordered eating, or a complex relationship with food.

Adriana's lived experience has shaped the way she listens, hold space, and support people to rebuild trust with food and their bodies — without pressure, shame, or rigidity.

Alongside her journey to obtain this credential, Adriana has also been upskilling in Responsive Feeding Therapy, deepening her ability to support children, teens, and adults through connection‑based, autonomy‑supportive nutrition care.

What this means for our community:
✨ A practice grounded in safety, dignity, and respect
✨ Support that honours your pace and your story
✨ Evidence‑based care delivered with genuine empathy
✨ A collaborative approach across your whole care team
Whether you’re seeking support for yourself or your family, Bowral Nutrition and Wollondilly Dietitian are places where you’re seen, heard, and supported — not judged.

If you or someone would like to speak with one of our two Eating Disorder Credentialled Dietitians, we'd love to chat with you.

🌿 Not All Probiotics Are EqualBefore starting a probiotic, it is important that we consider the following factors:🟩 1. W...
31/03/2026

🌿 Not All Probiotics Are Equal

Before starting a probiotic, it is important that we consider the following factors:
🟩 1. What’s the goal?
Probiotics should be chosen based on your specific health need.
Different strains support different outcomes.

🟩 2. The right strain matters
Benefits are strain‑specific and must be backed by research.
Not all Lactobacillus or Bifidobacterium strains behave the same.

🟩 3. Will it survive the journey?
A probiotic must make it through stomach acid to reach the gut.
Delivery format matters: capsules, tablets, or food‑based carriers.

🟩 4. Is the dose right?
More isn’t always better.
Evidence guides which strain and how many CFUs are effective.

🟩 5. When should it be taken?
Timing can influence effectiveness.
Some strains work best with food, others before or after.

🟩 6. Probiotics don’t work alone
Dietitians also consider:
• Fibre intake
• Gut‑friendly foods
• Stress
• Exercise
• Sleep
• Lifestyle habits

💛 Thinking about probiotics?
Contact us to book an appointment so one of our dietitians can help you choose the right strain, dose, and timing for your unique needs.

We are proud to be celebrating Australia 50th anniversary.Just as Bowral Nutrition has grown to include our Wollondilly...
24/03/2026

We are proud to be celebrating Australia 50th anniversary.

Just as Bowral Nutrition has grown to include our Wollondilly Dietitian branch, our profession continues to evolve, adapt, and advocate for accessible, inclusive care for all Australians.

Here’s to the next 50 years of nourishing communities, supporting families, and strengthening the future of dietetics.

🌼 Navigating Diet Culture at EasterEaster is nearly here — and while it can bring joy, it can also stir up mixed feeling...
16/03/2026

🌼 Navigating Diet Culture at Easter

Easter is nearly here — and while it can bring joy, it can also stir up mixed feelings.
If you’re working on healing your relationship with food, this season might feel a little overwhelming. With changes to routine, diet talk in the air, and once-a-year foods making an appearance, it’s completely valid to feel unsettled.

Here are some gentle reminders for the long weekend:
• 🍫 All foods are neutral — chocolate and hot cross buns included.
• 🕊️ You’re allowed to enjoy seasonal foods now and again next year — no “last supper” pressure needed.
• 🧭 Reconnect with your values: rest, family, creativity, spirituality, adventure.
• 🥰 Plan for support — regular meals, familiar foods, and conversations with people who “get it.”
• 💛 Challenge diet culture, not yourself — if guilt shows up, recognise it as diet culture talking, not the truth.
• 🌱 Self‑compassion always wins — it’s okay if this feels hard.

Easter is about more than food. You’re allowed to create traditions that feel safe, meaningful, and yours.

If you usually find Easter or the long weekend periods difficult due to food noise and diet culture, our Credentialled Eating Disorder Dietitians at Wollondilly Dietitian and Bowral Nutrition would love to support you so you can improve your relationship with food. Contact us via our website or call to enquire.

10/03/2026

🌟 Registrations Now Open! 🌟
Join us for Managing Challenges Collaboratively, an 8‑week workshop designed to support parents and carers of children with ADHD, ODD, Conduct Disorder or challenging behaviours.
🗓 Wednesdays | 11 Feb – 1 Apr 2026
⏰ 10am – 12pm
📍 1/68–70 Station Street, Bowral
This program will help you:
✔ Understand child development and its link to challenging behaviours
✔ Identify lost skills in your child
✔ Learn practical strategies to reduce outbursts
✔ Work collaboratively with your child to support positive change

🔗 Register here: https://forms.office.com/r/NKg6etVvZU
Spaces are limited - secure your spot today!

Parents and carers only. Childcare not provided.

10/03/2026

Sometimes parenting feels confusing and that’s completely normal. Circle Of Security Parenting Program offers gentle, research-based support to help you feel more confident and connected with your child.
Together we’ll explore how to:

understand your child’s emotional needs
support them through big feelings
build their self-esteem
trust your natural wisdom as a parent.

When: Tuesdays 10am to 12pm from 12/05/2026 to 30/06/2026
Where: Wollondilly Community Health Centre, Tahmoor

Interested? Click the link and fill out the short form https://forms.office.com/r/g3ZWUmhwFj

🌱 The 5 Core Values of Responsive Feeding TherapyAt Wollondilly Dietitian & Bowral Nutrition, our feeding support is gro...
06/03/2026

🌱 The 5 Core Values of Responsive Feeding Therapy

At Wollondilly Dietitian & Bowral Nutrition, our feeding support is grounded in Responsive Feeding Therapy — a gentle, evidence‑informed approach that helps children feel safe, capable, and curious around food.
✨ Autonomy
We respect a child’s cues and give them space to explore food at their own pace.
✨ Relationship
Connection comes first. Safe, attuned mealtimes support real progress.
✨ Competence
We build skills step by step so children feel confident and successful.
✨ Intrinsic Motivation
No pressure, bribes, or battles — just genuine curiosity and willingness.
✨ Holism
We look at the whole child: sensory needs, development, family routines, and wellbeing.

So where to now? If you’d like to learn more about Responsive Feeding Therapy or book an appointment with one of our dietitians, we’d love to support you. Our clinics in the Wollondilly and Bowral regions offer warm, evidence‑based care for families at every stage. Visit our website to book an appointment or call us to make an enquiry.

⚠️ TGA Warning: Counterfeit “GLP‑1” Weight‑Loss ProductsThe TGA has confirmed that several imported products claiming to...
04/03/2026

⚠️ TGA Warning: Counterfeit “GLP‑1” Weight‑Loss Products
The TGA has confirmed that several imported products claiming to contain GLP‑1 medications (like semaglutide or tirzepatide) actually contain no GLP‑1 at all. These unregistered products are being sold online and through social media, and may include undisclosed or unsafe ingredients.

What this means for you
• GLP‑1 medications in Australia are prescription‑only and must come from a registered local pharmacy.
• Products bought online or from overseas may be fake, unsafe, or offer no medical benefit.
• Importing or supplying counterfeit therapeutic goods is illegal.

What to do
• Only use GLP‑1 medications if they’re prescribed by your healthcare team.
• If you’re using an online or imported product and feel unsure or unwell, speak with your health professional.
• Report any suspected side effects to the TGA.

Information and images source: https://www.tga.gov.au/safety/safety-monitoring-and-information/safety-alerts/counterfeit-weight-loss-products-claiming-contain-glp-1

🌥️ What is the 3pm Slump?Ever feel foggy, tired, or snack-hungry mid-afternoon? That’s the 3pm slump — a natural dip in ...
02/03/2026

🌥️ What is the 3pm Slump?

Ever feel foggy, tired, or snack-hungry mid-afternoon? That’s the 3pm slump — a natural dip in energy between 2–4pm, driven by your body’s internal clock (circadian rhythm). Even with good sleep, this lull can hit hard.
But here’s the thing: your daily habits can make it worse.

🧠 Why it Happens:
• ⏰ Your circadian rhythm dips naturally in the afternoon
• 🍞 Meals too far apart or high in fast-acting carbs = blood sugar crash
• 💧 Mild dehydration = sluggish brain
• 🛋️ Sitting all day + no sunlight = low alertness
• 😴 Poor sleep = deeper fatigue

✨ The 3pm slump is common and it doesn’t have to derail your day. With small dietary tweaks, you can feel clearer, calmer, and more energised.

🌿 Ready to feel better in your afternoons?
If the 3pm slump is hitting hard — fogginess, cravings, low mood, or that “I can’t think anymore” feeling — you don’t have to just push through it. Often it’s a sign your nutrition, routine, or energy patterns need a little support.

👉 If you’re noticing:
• Big afternoon crashes
• Reliance on caffeine or sugar to get through the day
• Skipped meals or irregular eating
• Low energy impacting work, parenting, or daily life
…this is exactly what we at Wollondilly Dietitian and Bowral Nutrition help with.

💬 Book in for individualised nutrition support
We work with you to understand your routine, your body, and your lifestyle — and create a plan that feels realistic, flexible, and actually doable. Call us or book in online for individualised nutrition support.

🥩 The Carnivore Diet: Hype vs. EvidenceThe carnivore diet is trending again, with influencers promising weight loss, bet...
24/02/2026

🥩 The Carnivore Diet: Hype vs. Evidence

The carnivore diet is trending again, with influencers promising weight loss, better energy, and improvements in chronic conditions. But what does the research actually show?

🔍 What we know so far:
• The diet includes only animal-based foods and excludes all plant foods.
• High quality research is extremely limited — most claims come from anecdotes, not controlled studies.
• One of the few published investigations is a large self reported survey of 2,029 adults following a carnivore diet for more than six months. Participants reported weight loss and improvements in some chronic conditions — but the study had major limitations, including:
1. Recruitment only through social media
2. No data from people who quit the diet early
3. All outcomes were self reported with no objective measurements
• You can read the study here:
Lennerz et al., 2021 — “Behavioral Characteristics and Self Reported Health Status among 2029 Adults Consuming a Carnivore Diet”
https://pubmed.ncbi.nlm.nih.gov/34934897 (pubmed.ncbi.nlm.nih.gov in Bing)
• When researchers tried to maximise the nutritional quality of various fad diets, the carnivore diet scored the lowest on the Healthy Eating Index.
• It may provide adequate amounts of some nutrients, but is low in thiamin, magnesium, calcium, vitamin C, folate, and potassium.
• Fibre intake is extremely low, and sodium can be high — especially if processed meats are common.

💡 Bottom line:
There’s not enough evidence to support the carnivore diet as a healthy long-term choice for the general population. Restricting entire food groups can create nutrient gaps, raise health risks, and make long term adherence difficult. A personalised, balanced approach — including adequate protein without extreme restriction — is far more aligned with what we know supports long term health.

The Thriving Together with ADHD series of informative workshops will be running again this year at Julia Reserve Oran Pa...
03/02/2026

The Thriving Together with ADHD series of informative workshops will be running again this year at Julia Reserve Oran Park, commencing 19th February

The informative workshops are for Parents and Carers who have children displaying ADHD Traits and do not necessarily have a diagnosis. Participants can attend individual workshops or all of them.

A further 4 sessions of interactive practical workshops for parents will be held in Term 2 and it is preferable for participants to have attended at least 2 of the above workshops to engage in term 2.

The flyer is attached for further details with a QR code for registering.

Participants can also register via the online link: https://forms.office.com/r/K249wR8APJ

Address

152-158 Remembrance Driveway
Tahmoor, NSW
2573

Opening Hours

Monday 9am - 5am
Thursday 9am - 5am
Friday 10am - 5am

Telephone

+61492970379

Website

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