|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.
Tip of the Month
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.
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
Rice, pumpkin and rocket salad
- 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
Preheat oven to 180C.
Place pumpkin in baking dish and bake for 40 minutes or until soft.Set aside to cool
Cook rice according to packet instructions.
Combine pumpkin, rice, rocket, almonds, spring onions and coriander in a bowl
Whisk together oil, sweet chilli sauce and lemon juice. Pour over the salad and toss gently.
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
Cut the salmon fillet into small pieces. Set aside
Fry the onion in olive oil until soft and golden and place in food processor. Add minced fish, lemon rind, lemon juice, chopped parsley, mustard, egg yolk, salt and pepper and process until well mixed.
Add potato and salmon and pulse until just mixed through
In a separate bowl, whisk the egg whites until stiff and then fold into the fish mixture. Season very well.
Heat a grilling pan (or fry pan) and spray with olive oil spray. Place large spoonfuls of fish mixture into pan in the shape of burgers and grill until well browned on one side. Turn gently with a spatula and grill he other side until cooked completely.
Serve with some chunky chopped avocado, a green salad and a lemon wedge.
Acacia Health's Vegetable Medley
Place all ingredients (except milk and essence) in a food processor and process to make a paste. Then add evaporated skim milk and coconut essence. (This can be made ahead of time and kept in the fridge)
- 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
Chunks of assorted vegetables
Preheat oven to 200C
- 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
Place all vegetable (except beans and peas) in a single layer in a roasting pan and drizzle with olive oil. Season well with salt, pepper and herbamare*. Roast uncovered for 20 minutes. Stir in curry paste, beans and peas and roast for another 20-25 minutes.
*Herbamare is a fantastic mix of crushed herbs available in most supermarkets amongst the herbs and spices
Acacia Health Muffins - 1 cup wholewheat flour
- 1/4 cup granulated sugar
- 1/4 cup packed brown sugar
- 2Tbsp untoasted wheatgerm
- 2Tbsp wheat bran
- 1 1/2 tsp baking soda
- 1tsp ground cinamon
- 1/2tsp salt
- 1 1/2 cups quick-cooking oats
- 1/3 cup chopped pitted dates
- 1/3 cup sultanas
- 1/3 cup dried cranberries
- 1 cup low fat buttermilk
- 1/4 cup canola oil
- 1tsp vanilla essence
- 1 large egg, lightly beaten
- 1/2 cup boiling water
1. Combine flour and next 7 ingredients (through to salt) in a large bowl, stirring with a whisk. Stir in oats, dates, sultanas and cranberries. Make a well in the cetre of the mixture. Combine buttermilk, oil, vanilla and egg, add to flour mixture. Sitr until just moist. Stir in boiling water. Let mixture stand for 15 minutes
2. Pre-heat oven to 180C
3. Spoon mixture into 12 muffin cups coated with cooking spray. Bake for 20 minutes or until muffins spring back when lightly touched in the centre. Remove muffins from the pan immediately and cool on a wire rack.
Brilliant Bircher Muesli
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.
Cold V8 Gazpacho
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.