Lifestyle and sports. A nutrition plan is included in many of our programs ensuring a complete approach is always taken

ABOUT NUTRITION | RECIPE OF THE MONTH

About Nutrition at Acacia Health

If you are after a professional and committed Sports Dietitian you have come to the right place. Vicky's extensive academic qualifications in the area of sports physiology and nutrition together with her personal experience as an athlete, ensure that information you receive is both up-to-date and scientific as well as practical, realistic and easy to apply.

Rather than focusing solely on nutrition, Vicky will assist you look at the total picture. A "diet" can only be beneficial if it is accompanied by an effective exercise program and a positive, goal-oriented attitude. Similarly, as an athlete, your goals cannot be achieved through physical training alone, you need to ensure that you are fueling your body adequately with the right amount and types of foods.

In addition Vicky is passionate about food and cooking and encourages all her clients to enjoy eating for health and to achieve their personal bests. Vicky will empower you to set personal nutrition and lifestyle goals and help you fit these goals into your daily life. Her on-going support and motivation will ensure you get the results you are striving towards.

Vicky's extensive experience, with a special interest in Endurance sports (Ironman triathlon and marathon running), will ensure that whatever your goals, she will help you get there. Consultations are available for elite athletes, dedicated amateur athletes, fitness fanatics or simply anyone looking to enhance their well-being and/or performance by incorporating a sound nutrition plan into their daily life.

Contact us today to arrange an initial consultation or to receive further information.

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Tip of the Month

November 2008

Yes, the little things can often make a big difference. Here are the three simple "S" rules of nutrition that when applied can be quite useful in assisting you shed a few extra kilos.    
1. Sit down to eat: Make yourself sit down to eat, even if it is just for an apple or a cup of tea. Sitting down may make you think twice about what you are putting into your mouth (and body). It may also make you think about whether or not you are actually hungry. Studies reveal that most overeating is thoughtless eating i.e. snacking whilst walking or standing in the kitchen, picking whilst cooking or on your partners food. Always focus on what you are eating and enjoy every mouthful.
2. Slow down: Eat slowly, savour each mouthful and chew well. Put your knife and fork (or sandwich) down between mouthfuls. Aim to be the last person to finish eating. Try and stretch your meal times out to at least 15 minutes, this will allow your stomach to signal your brain's appetite centre that you are FULL (before it's too late)
3. Start with a salad: Research has shown that eating a salad prior to your main meal reduces the overall amount that you eat. Salads are filling, they add volume and bulk without adding calories. Use a small amount of olive oil, vinegar, lemon juice and salt/pepper to dress your salads.    

February 2008

It takes a mere decrease of just 400KJ per day in your diet to decrease your weight by 1/2kg per month (Over a year, that can really add up)

The easiest way to decrease your intake by 400KJ per day: change from your regular latte with 1 sugar, to a skinny latte with no sugar! If you are having more than one coffee a day, the results could even be better.

Yes, the little things do count.

Recipe of the month

January 2008

Rice, pumpkin and rocket salad

Serves 4

• 1kg peeled Jap pumpkin, cut into chunks
• 1 cup long-grain brown rice
• 100g baby rocket
• 50g slivered almonds, toasted
• 2 spring onions, sliced
• 3 Tbsp chopped coriander
• 1 tsp sesame oil
• 2 Tbsp sweet chilli sauce
• 2 Tbsp lemon juice

November 2007

Grilled Salmon Burgers

Makes 12 medium burgers

• 250g minced white fish
  
• 300g salmon fillet, skinned
• 1 onion, diced
• 2 Tbsp oilive oil
• Rind of one lemon
• Juice of one lemon
• Handful of chopped parsley
• 2 Tbsp wholegrain mustard
• 1 egg yolk
• salt and pepper
• 2 egg whites
• 1 medium potato, peeled and parboiled until soft - coarsley diced

October 2007
Acacia Health's Vegetable Medley
Serves 6-8

Curry Paste

• 1 tsp turmeric
• 1 Tbsp fresh coriander
• 1 clove garlic, crushed
• 2 stalks lemon grass
• 1 tsp lime juice
• 1 medium onion, cut into pieces
• 1 tsp ground cumin
• 1 tsp coarse salt
• 2-3 Tbsp olive oil
• 125ml evaporated skim milk
• 1 tsp coconut essence

• 2 cooked corns on the cob
• 250g butternut pumpkin
• 1 sweet potato
• 2 medium zucchini
• 2-3 yellow patty pans
• 250g button mushrooms
• 100g baby carrots, peeled
• 125g green beans
• 125g snow peas

September 2007

Acacia Health Muffins

June 2007

Brilliant Bircher Muesli

(Serves 4)
Prepare this breakfast the night before whilst cooking your evening meal. This is a treat to wake-up to!

− 2 cups rolled oats
− 1 medium pear, unpeeled, grated
− 1 medium apple, unpeeled, grated
− ½ cup chopped dried pear
− 1/3 cup hazelnuts, dry-roasted and roughly chopped
− 1 cup pear & apple juice
− 1 ½ cups skinny milk
− 1 cup low fat honey yoghurt

Combine all ingredients in a bowl and mix well to combine. Cover and refrigerate overnight. Can be served with extra fruit and yoghurt if desired.

May 2007

Cold V8 Gazpacho
(Serves 2)
This is a quick healthy meal which can be made up during the week when time is scarce. It keeps in the fridge for a couple of days and makes a great lunch or dinner. Serve nice and cool from the fridge or if you want a hot soup, just heat it up and enjoy with a dollop of low-fat yoghurt.

− 1½ cups low-sodium V8 vegetable juice, chilled
− ¾ cup tinned red kidney beans, drained
− 2 Roma tomatoes, peeled and diced
− 2 Lebanese cucumbers, sliced
− ½ punnet cherry or grape tomatoes, halved
− 1 yellow capsicum, diced
− ¼ red onion, diced
− ¼ cup coriander, chopped
− Dash of Tobasco sauce (optional)
− 1 clove garlic, crushed
− Freshly ground black pepper to taste
− ½ ripe avocado, diced
− Juice of ½ lime

Combine the vegetable juice, beans, roma tomatoes, cucumbers, cherry tomatoes, capsicum, red onion, coriander, Tabasco, garlic and black pepper. Divide between serving bowls and sprinkle with combined avocado and lime. Garnish with coriander and serve with a dollop of yoghurt.

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