Samwich Nutrition

06/05/2022

06/05/2022

06/05/2022

🚨 🚨 IMPORTANT ANNOUNCEMENT 🚨 🚨

Super excited to announce that I'm officially taking on clients! 😀

This is something I've been working on and thinking about for a while now, and it's great to see it all coming together

I'll be conducting online consultations for now which can be booked through my website;

swdietitian.com

If you have any questions at all please feel free to reach out either through the website, email or on my social media channels 👍

I really look forward to seeing what the future holds 🙌

25/03/2022

Dried Fruit

Dried fruit can be a snack we opt for when we're out or even when we're around the house and looking for something sweet 😀

While we may think this is quite similar to regular fruit (and in some aspects, you would be correct) there is sometimes a large difference between the sugar content of dried and fresh alternatives

As can be seen above 👆 the sugar content of different dried fruits can range upwards of 50g per 100g serving size 😬 Not only is this quite a substantial amount of sugar but also when we look at the serving size it's important to note that we may have more than this in a usual sitting

When considering any food/drink it's important to remember that we can enjoy all foods in moderation as part of a well-balanced diet, it's just about focusing on certain foods more often and other foods on occasion 👍

04/03/2022

Strength Training 💪

A common misconception I often hear is that strength training is only important at earlier stages of our lives 🙄

However, as has been shown in numerous studies strength/bodyweight training can be really beneficial as we age and can have numerous benefits including:

✅ Increased muscle and bone strength
✅ Improved quality of life
✅ Increased overall health
✅ Reduce our risk of some chronic diseases

For younger people, establishing strength training into your routine can also have great benefits both short and long-term! 👍

As always before starting any program it's important to speak to your doctor, and physiotherapist as they can start you off on the right foot 🙌

18/02/2022

Vitamin C 🍊🍎🥦

Just some of the benefits of consuming a diet with adequate Vitamin C include the formation of collagen, helping with iron absorption and assisting with wound healing and bone health 🙌

Vitamin C can be found in fruit, vegetables as well as other foods that have been fortified with it (i.e. Vitamin C added to it)

The current Australian guidelines note that most of us need about 35-45mg of Vitamin C per day, but what does this look like in food terms? 🤔

Well, interestingly just 100g of orange has approximately 50mg of Vitamin C which is over 100% of our requirements!!! 💯

Essentially what I am trying to say is that almost all of us will get enough Vitamin C throughout the day if we are having a well-balanced diet (i.e. most of us do not need Vitamin C supplementation)

If anyone else has any ideas for future posts, please feel free to comment and/or DM 😊

27/01/2022

Cost of food 💰

I commonly hear is that 'healthy' or 'nutritious' food is more expensive than takeaway or less healthy alternatives. For some items, such as out-of-season fruit, certain vegetables, and depending on stock/supply, this can be true, however, by making conscious choices we can actually eat healthy at a relatively cheap cost 👍

Are you sure? 🤔

Many long term studies have actually shown that eating healthier (especially to the Australian Dietary Guidelines) is the same/if not cheaper than choosing less healthy alternatives, we just need to know what to look for and become more conscious when we're shopping 🙌

How can we do this? 🤑

Below I've added a few ideas to consider next time we go shopping to not only make more nutritious choices but also ensure these are economically friendly

✅ Buying in bulk is generally cheaper than purchasing individual packets
✅ Choosing in-season fruit and vegetables are usually a cheaper alternative and a great way to enhance variety in our diet
✅ Taking some time in the supermarket can be a good way to compare prices and see where the specials/bargains are
✅ Buying frozen vegetables and products can be a great way to increase shelf life which can save you money in the long run
✅ Buying ingredients and using recipes that overlap can be an effective way to not only be more economical but also prepare different meals over the week

If anyone has any other tips please drop these in the comments below 👇

20/01/2022

You have probably heard people say, ‘wholegrains are the way to go,’ or ‘wholegrains>refined,’ and there is good reason for this 🍞

Wholegrains are a great source of nutrients such as fibre, B Vitamins, protein, and trace minerals (iron, magnesium, zinc, etc!) 😁

So, what does wholegrain mean and how is it different from refined grains?

Simply, refined grains have had some of the valuable nutrients stripped during the manufacturing process, whereas wholegrains contain the ‘whole’ package (endosperm, germ, and bran), providing us with the ‘nutrition’ goods 👍

Benefits of Wholegrains..
✅ Reduced risk of some chronic diseases
✅ Assist in weight management
✅ Improve bowel health
✅ Assist with inflammation
✅ Helps with digestive health

Above are some easy things we can do to get more wholegrains into our diets, and there are so many more! 🙌

REMEMBER: It is important to read the nutrition label on products, as ‘wholegrain’ does not always mean it is good for us 🙄

14/01/2022

Do we need to change everything about our eating patterns? 🤔

When we're looking at our diet it can be easy to fall down the rabbit hole and try to eliminate all foods, sides, and drinks that may be considered not the 'healthiest' for us, but in the long term is this the right way to go?

Taking the example above, if we're having vegetables with our main meals and adding a bit of dressing to enhance the flavour, is it necessary we focus on eliminating the dressing because it may have some added sugar? Perhaps if we're adding a lot we could be more mindful, however in the grand scheme of things if you're having vegetables these are a great source of nutrients, and if removing the dressing is going to cause you to go off vegetables, then it may be doing more harm then good in the long run 🙄

Instead, let's have a look at other parts of our day, for example when we go for a mid-morning coffee, is it necessary for us to have a slice of banana bread, or could we find a more nutritious alternative? Furthermore, if we're finding we're having a large bowl of ice cream after dinner, could we perhaps look at bulking up our main meals so we're not feeling as hungry afterward? 👍

The main point I'm trying to get across here is that it's important to look at our nutrition in the large scheme of things and establish 2-3 main areas we'd like to prioritise which will have the most benefit to our health 💪

07/01/2022

Cardio 🤝 Lifting 🤝 Improved Performance

How often do we hear that cardio and gym can't go together, or that one will ruin the other?

Thankfully this doesn't have to be the case, and whilst combining both may result in fewer sessions in the gym or cardio, this doesn't necessarily mean we're going to lose all our progress. In fact, building our endurance as well as strength is really important, not only for performance but also in being a preventative measure in many chronic diseases 👍

So instead of dismissing one or the other, let's try and include both while also considering our rest days, nutrition and sleep as these also play a crucial role in our health 🙌

03/11/2021

PUB FEED 🍻🥂

Whether it's weekly, fortnightly, monthly or maybe even less, the pub is always considered the safe bet when deciding where to go out for dinner and drinks 🍽️

But what are we usually having there and what implications does this have from a nutrition point of view 🤔

Below we have 2 popular options when going to the pub, a 'parma and chips' as well as 'steak and mash' 👏

As we can see the nutrition content of both of these is quite different with the meal on the left containing more calories, fat, carbohydrates as well as sodium than that on the right 👍

Will both these meals fill us up? Yes! 🙌

Do both cost similar amounts? Yes! 💯

Can we eat out mindfully when we go to the pub? Yes! The option on the right as well as many other meals now served at clubs and pubs around the world provide a nutritious, filling option, that whilst may not be 100% perfect does allow for a delicious, and relatively healthy meal when we're eating out 😀

Instagram 📸

18/10/2021

Recently I've seen more and more videos promoting 'amazing weight loss' and 'cutting fat' from drinking certain products/ingredients 🤦‍♂️

While we know this exists in the world we live in today, some of the images and information we're seeing not only goes against health professionals advice but also promotes poor body image and potentially other serious physical and psychological conditions

So before undertaking something new, remember to do your own research, and most importantly speak to a qualified health professional 🙌💯

Instagram: 📷

18/10/2021

Trying to work out serving sizes 😕

Let us be honest it’s impossible to carry a little scale to measure food when we’re out to dinner, lunch or pretty much anywhere but home 🏡

Above are just some quick ways you can work out approximate serving sizes with your hands 👐 These guides can give you an estimation if you're tracking food, trying to work out how much ‘that meal’ was in your fitness app or just want to do it for fun 👍

There are many more innovative and interesting ways you can work out serving sizes, so if you have any drop them in the comments!

Instagram: 📷

18/10/2021

Hey everyone 👋

I thought it'd be a great opportunity to introduce myself to those who may not know a whole lot about me.

My name's Sam and I'm an Accredited Practising Dietitian (APD) working for 🙌

I graduated from the University of Wollongong with a Bachelor of Nutrition and Dietetics, and throughout that time I've got to spend time with clients and groups from many backgrounds and areas of dietetics.

I am a sport and fitness fanatic, whether that be football (and yes, I mean soccer ⚽), touch footy, CrossFit, long-distance running, or really anything that can bring out my competitive side 🤣

When it comes to dietetics my philosophy is always balance and moderation ⚖️

Does that include enjoying food and drinks that may not be the best from a nutrition point of view from time to time? Absolutely, it's all about enjoying these mindfully, with a focus on nutritious meals most of the time 😁

So, once again thank you so much for following and supporting this page, and I hope to provide content and insight you enjoy moving forward 💯