โญAssist you with meeting your nutritional requirements
โญSupport your energy levels during the day
โญAssist you with managing your appetite
โญPrevent you from overeating at your next meal
โญReduce your sugar cravings
150g spinach (cooked)
2 x bunches basil
2 x cloves garlic
1 x teaspoon lemon juice
60g feta or blended cottage cheese
3 x tablespoons parmesan cheese
8 x walnut halves
2 x teaspoons olive oil
Salt to taste
2 cups fresh parsley
โ cup walnuts
2 x tablespoons parmesan cheese
2 x tablespoons lemon juice
3 x cloves garlic
1 x tablespoon olive oil
2 x tablespoons ricotta cheese
Salt to taste
๐ซ๐๐๐๐๐๐๐๐๐
Combine all ingredients in a food processor until the pesto forms a smooth texture. You may need to add a few tablespoons of water to achieve the appropriate consistency.
09/05/2025
โญ Healthy Options For Sauces & Flavours โญ
๐ฒAdding flavour to food can make food more enjoyable to eat. As the weather gets cooler, warmer meals with sauces can be more satisfying. There are many sauce and dressing options that are lower in sugar and saturdated fats. ๐ฒ
โก๏ธ Swipe to see some of the better options for sweet chilli sauce, hot sauce, Asian flavours, tomato based sauces, BBQ sauce, mustards and dressings.
๐ฟ Adding fresh or dried herbs and spices is also another great way to boost the taste of a meal without adding extra sugars and saturated fats. Keep an eye out for recipes next week! ๐ฟ
๐ซ๐๐๐๐๐๐๐๐๐:
1. In a deep pan on low heat add 1 tbsp olive oil, garlic, Italian herbs, cumin, chilli flakes, chopped onion, capsicum, tomato paste.
2. Mix in 200ml milk, 60g ricotta, pumpkin puree spinach and cooked chicken. Stir and let simmer until rich and creamy
Serve with steamed broccoli and rice
200g silverbeet (green part)
1 head broccoli chopped into small florets
2 leeks, dives
2 garlic cloves, minced
16 green olives chopped
1 teaspoon chicken stock
100ml water
2 tbsp lemon juice
2 precooked chicken breasts
3 mountain bread wraps
White sauce
2 teaspoons olive oil
2 tbsp plain flour
650ml smarter white milk
60g low fat tasty cheese + extra to grate on top
๐ซ๐๐๐๐๐๐๐๐๐:
1. Preheat oven to 200 degrees fan forced
2. Cook silverbeet, leeks and garlic in a pan with olive oil and a pinch of salt. Mix in broccoli, chicken stock and 100ml water. Cover and let steam until cooked (approx 4 mins).
3. In a separate pot, heat equal parts oil and flour, stirring constantly. Whisk in cold milk a little at a time. Keep adding milk and let the sauce thicken. Mix through another tsp stock , black pepper and the cheese.
4. Place a mountain bread wrap at the bottom of a baking dish. Then add a layer of 1/2 of the greens, 1/2 of the chicken and 1/3 of the sauce. Repeat the same process. Finish with another mountain bread wrap on top. Cover the wrap in the remaining 1/3 sauce and extra cheese.
5. Cover with foil and bake in the oven at 200 degrees fan forced for 20 mins. Uncover and bake for another 10-15mins until golden.
Soups are popular warming winter lunch/ dinner option. There are some nutritious and delicious high protein soup recipes in the ๐๐๐ข๐ ๐ถ๐๐๐๐๐๐ก๐ ๐บ๐ข๐๐๐ ๐ก๐ ๐๐ข๐ก๐๐๐ก๐๐๐ ๐๐๐ ๐๐๐๐โ๐ก ๐ฟ๐๐ ๐ ๐๐ข๐๐๐๐๐ฆ book. Keep an eye out for some additional healthy high protein soup recipes on my page.
Homemade soups are best, however, store-bought soups can be a convenient option when you are time-poor. Soups can be included from the liquid stage post-surgery, provided the texture is thin enough to fit through a straw with no lumps or chunks. Thicker soups can be included from the puree stage onwards. Keep in mind that store-bought soups can contain up to 500g per container/tin, so donโt forget to choose an appropriate portion for your stage post-surgery.
โญ๐๐ซ๐จ๐ญ๐๐ข๐ง: More than 4g per 100g
โญ๐๐๐ญ๐ฎ๐ซ๐๐ญ๐๐ ๐ ๐๐ญ: Less than 3g per100g
โญ๐๐ฎ๐ ๐๐ซ: Less than 5g per 100g
โญ๐๐จ๐๐ข๐ฎ๐ฆ: Less than 400mg per 100g
๐๐ก๐จ๐๐จ๐ฅ๐๐ญ๐ ๐๐ซ๐จ๐ฐ๐ง๐ข๐ ๐ฉ๐ซ๐จ๐ญ๐๐ข๐ง ๐๐๐ฅ๐ฅ๐ฌ
A healthy treat for the Easter Holidays!
๐ฐ๐๐๐๐๐ ๐๐๐๐๐
1/3 cup pea protein/ plant based protein (plant based protein acts more like a flour, almond meal is an alternative)
1/3 cup blended oats to form flour or Vetta high protein flour
1/3 cup cocoa powder
1/3 cup chocolate whey protein ( I used Myprotein smooth chocolate)
1/3 cup dates made into paste
1 tablespoon peanut butter
4 tablespoons sugar free maple syrup (can also use maple syrup or honey)
๐ซ๐๐๐๐๐๐๐๐๐
1. Mix pea protein, flour and chocolate whey protein in a large mixing bowl
2. To make date paste- place dates into a heatproof mug and just cover with boiling water from a kettle. Microwave for 20 seconds and mix the contents until paste like consistency forms.
3. Add date paste to the mixing bowl and combine mix in with the dry ingredients.
4. Stir in peanut butter with the date, oat bran and protein powder mixture
5. Add 4 tablespoons maple syrup mixture and stir until combine. The mixture should be the consistency of cookie dough and not too sticky.
6. Roll the mixture into 18 balls with a diameter just smaller than a 20c piece. Enjoy!
It is normal for your weight to fluctuate while you are losing weight in the early stages post-surgery and in the longer term once you are starting to maintain weight. Some people will regain some weight after they have reached their lowest weight since having surgery. If you are concerned that your weight is increasing or you have not lost as much weight as you had hoped, I recommend checking in with your support team.
Consider it as an opportunity to check in with your support team who can help you.
๐ค Remember that having bariatric surgery provides you with a tool to help you to lose weight. It is important that you use the tool to assist you with making positive lifestyle changes. It is also important that you are consistent with these lifestyle changes for the rest of life. ๐โ๐๐ ๐๐ ๐ฃ๐๐๐ฆ ๐โ๐๐๐๐๐๐๐๐๐ ๐๐๐กโ ๐๐๐๐ก๐๐๐๐ฆ ๐๐๐ ๐โ๐ฆ๐ ๐๐๐๐๐๐ฆ! Things can happen in life that make sticking to these changes challenging. Checking in with your support team can help you get back on track.
๐ซRemember that you are not alone on this journey and your team is here to help you to succeed, there is no shame in asking for help! ๐ซ
The pouch reset diet is like a fad diet in disguise. It provides a short term fix and avoids identifying the cause/s of weight regain.
Instead, we can look at the acronym ๐.๐.๐.๐.๐. and identify factors that may be contributing to weight gain. A sustainable plan can then be made to help you in the long term. This plan is formulated with the support of your bariatric team.
โญ Have a lot at the post pictures for detailsโญ
Remember that weight regain is not the time to feel ashamed and hide away, it is the time to seek support from your team who are here to help you!
Please get in touch if you need extra support, I am here to help you.
Obesity is a chronic disease. Did you know that rates of obesity have nearly tripled worldwide since 1975? Today is about raising awareness and improving understanding of the root causes of obesity and actions needed to address them.
There are many different factors that can play a role in weight gain including diet and lifestyle habits, our genes, stress and emotion, appetite hormones, quality of sleep, health status and medications, the cost of food, and marketing of energy-dense foods ... just to name a few. This is why the cause of obesity is so complex.
Sadly, many people with obesity are constantly blamed and shamed. We need to break the cycle of blame and shame and instead, create a healthy environment to address this complex issue in a compassionate and supportive manner.
If you suffer from obesity, you will know that losing weight and keeping it off is very difficult. It is important to find a sustainable approach that works for you. Many treatment options are available including lifestyle modification, medication and bariatric surgery.
Did you know that bariatric surgery is an amazing tool that can help control many different factors that contribute to the development of obesity? It is a metabolic surgery that can help to control portion sizes of meals and change appetite hormones... just to name a few. Making lifestyle changes, breaking old habits and changing behaviours is challenging. You don't have to do this on your own. Seek support from health professionals, family and friends. I am here to support you ๐ค
๐ตUnderstand what weighing is showing you
๐ตUnderstand why your weight fluctuates
๐ตWeigh weekly rather than daily
๐ตUse measures other than weight to measure progress
๐ต Your worth is not dictated by a number on the scales
Weight is often associated with fat mass, however, weight also includes muscle mass, bone mass and water weight. Weight is not static. The human body is a dynamic, ever-changing entity. Fluctuations in your weight are normal and should be expected. Weight fluctuates over the course of the day, as well as from day to day even if you are maintaining or losing weight.
๐งHydration status- Fluid intake will contribute to body mass and hence weight. Keep in mind that a large percentage of your body is made of water to begin with. Output through sweat and urination will reduce water in the body and therefore influence weight as well
๐งSalt intake- Salt helps to draw water into our cells. This means consuming more salt/sodium increases water in the body and therefore influences your weight.
๐Carbohydrate intake- Carbohydrates are broken down to simple sugars to provide the body with energy or stored as glycogen. Glycogen is stored with water and therefore, increases water in the body and influences your weight.
๐ฉธMenstrual cycle- Your weight will fluctuate depending on where you are in your menstrual cycle. In the lead up to your period it is common to hold more water which can influence your weight.
๐งปBowel motions- Frequency of your bowel motions can also influence your weight
๐Food volume- After eating food your weight will increase. This is normal.
๐๐ผโโ๏ธStrength training- strength training can help you to build muscle which can influence your weight.
As weight can fluctuate over the course of the day due to number of factors, weighing weekly can be more accurate to use when tracking your progress. Keep in mind that while weight can be used as a measure of progress, it should not be the only measure. The number on the scales does not define you.
Progress is so much more that just a number on the scales. Make some non-weight related goals and focus on non-scale victories. E.g.
๐กImprovement in mobility
๐กEnjoying being more active
๐กKeeping up with the kids
๐กImprovement in confidence
๐กImprovement in sleep
๐กImprovement in fertility
๐กImprovement in health Increased energy
๐กImprovement in blood tests
๐กAble to sit comfortably
๐กChanges in clothing size
๐กAble to ride a bike
26/02/2024
๐ฑ๐๐ซ๐๐๐ข๐จ๐ญ๐ข๐๐ฌ๐ฑ
Fibre is an indigestible carbohydrate found in plant-based foods. There are different types of fibre and it keeps our digestive system healthy. Prebiotics are a specific type of fibre that stimulate the growth of or 'feed' the good bacteria in the large intestine. This means that prebiotics have a positive influence on the activity of the gut microbiota.
โข Improved mineral absorption
โข Enhanced immunity
โข Production of anti-inflammatory compounds including short-chain fatty acids
โข Protection against colon cancer and intestinal infections
โข Improved blood glucose and insulin profiles
โข Make your own muesli and include oats, bran, cashews, and pistachios
โข Choose wholegrain bread
โข Choose wholegrain or pulse pasta
โข Add legumes and lentils to salads, casseroles, and soups
โข Choose Ryvita crackers
21/02/2024
๐๐ข๐๐ญ๐๐ซ๐ฒ ๐๐ข๐๐ซ๐
Dietary fibre is the part of plants and plant products which is not digested or absorbed in the small intestine. It moves into the large intestine where is it fermented (broken down) by bacteria. This means that fibre is important for the development of good bacteria and other microorganisms.
To keep your bowels healthy and regular, it is important to consume enough fibre, include the different types of fibre, and consume enough fluid. Evidence suggests that consuming enough fibre can reduce the risk of bowel cancer. Fibre helps to prevent spikes in your blood sugar levels and therefore, helps you to manage hunger. Furthermore, fibre can help to prevent cravings because it keeps you feeling full for longer.
It is recommended that women consume 25 g of fibre and men consume 30g of fibre per day. While total fibre intake is important, including diversity of fibres is also essential to promote gut health.
๐บ๐๐๐๐๐๐ ๐๐๐๐๐
Soluble fibre dissolves in water and makes your stool gel-like and thickened. It assists with constipation by softening your stools. It is found in the flesh of vegetables and fruits (e.g. sweet potato, avocado, pear). It is also found in oats, barley, legumes, pulses black beans, chia seeds and Benefibre.
Insoluble fibre does not dissolve in water and adds bulk to your stools. It assists with constipation by speeding up the movement of stool through your intestine. It is found in the skin and outer wall of seeds.
o ๐๐๐๐๐ก๐๐๐๐๐ - broccoli, corn, eggplant, green beans, kale, legumes, spinach.
o ๐น๐๐ข๐๐ก- blueberries, grapes, kiwi, pineapple, raisins, raspberries, rhubarb, strawberries.
o ๐บ๐๐๐๐๐ - brown rice, buckwheat, burghal, oat bran, quinoa, wholegrain bread.
o ๐๐ข๐ก๐ ๐๐๐ ๐ ๐๐๐๐ - almonds, chia seeds, peanuts, pumpkin seeds, sesame seeds, walnuts.
Resistant starch is a prebiotic, which means it feeds the good bacteria in your intestine. Examples include: Cooked and cooled potato, cooked and cooled rice, quinoa, cooked and cooled pasta, unripe banana, legumes and oats.
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Stephanie Greene is an Accredited Practicing Dietitian and member of the Dietitians Association of Australia. She completed her Master of Dietetic Studies and Bachelor of Exercise and Nutrition Science at the University of Queensland. Stephanie is currently living in Toowoomba and runs her own private practice, Greene Nutrition.
Stephanie specialises in nutrition for weight loss surgery and is experienced in providing individualised nutrition advice to patients before and after surgery. Ultimately, Stephanie is passionate about spending quality time with her patients to build a strong, trusting relationship. She creates a compassionate and supportive environment to assist patients in achieving their nutritional goals and developing a positive relationship with nourishing foods. Stephanie believes in a multidisciplinary approach to patient care and works closely with each patientโs weight loss surgeon, nurse and psychologist to provide ongoing care and support throughout their weight loss journey.
Stephanieโs other interest areas include: food triggers for migraine and Meniereโs Disease, general weight management, management of gastrointestinal disorders (coeliac disease, and irritable bowel syndrome), chronic disease management, sports nutrition and mental health.
Where am I located ?
Downs Specialist Centre- working with Dr Evan Willingham.
Address: 146 Mackenzie Street, East Toowoomba
Phone: (07) 4580 0828
Tuesday, Wednesday and Friday: 9am-5pm; other times available upon request
Toowoomba Weight Loss Surgery - working with Dr Neil Wylie.
Address: St Andrewโs Hospital Toowoomba, Suite 50, Level 2, Building 2, 280 North Street
Phone: (07) 4646 3295
Monday and Thursday: 8:30am-4pm ; other times available upon request
