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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

Holistic Me, 210 Main Road Blackwood, Adelaide (2026)

16/03/2026

You've probably heard of Omega-3s before, but you might not be exactly sure why we need them in our diet. Let us simply break it down for you...

Omega-3s are healthy fats that support heart health, brain function, inflammation control and overall wellbeing. They can be obtained through both animal and plant-based sources, so you don't always have to rely on supplements to get your omega-3s into your day!

Foods rich in omega-3s include fatty fish (mackerel, salmon, sardines), flaxseeds, chia seeds, walnuts, oysters, canola oil and soybeans.

Our recommendation to making sure you're getting enough omega-3s is to aim for 2-3 servings of oily fish per week and include some plant based omega-3 foods daily. This can look like sprinkling such as 2-3 teaspoons of chia seeds or flaxseeds to your porridge or yoghurt or cooking with canola oil or soybean oil.

Swipe across to learn more

12/03/2026

Managing endometriosis and its associated symptoms, especially gut symptoms like bloating and gas, can be quite a challenge. Focusing on adding foods into your diet can support your gut health and symptoms while also helping to remove excess oestrogen from your body. Here's what we recommend:

- Eating a more fibre rich diet: fruits, vegetables, wholegrains, nuts, seeds and legumes
- Choosing prebiotic foods: garlic, onion, cooked and cooled rice, potatoes, legumes
- Adding in probiotic-rich foods: yoghurt, sauerkraut, kimchi, kefir, tempeh
- Aiming to incorporate 30 plant based foods into your diet each week

Adding in foods rather than removing them is the most ideal approach for supporting your gut symptoms while living with endometriosis.

12/03/2026

World Kidney Day – 12th March 2026
World Kidney Day is a global campaign dedicated to raising awareness about the role our kidneys play in overall health, and the importance of prevention, early detection and care of kidney disease.

Our kidneys are absolute powerhouses! Did you know they:
✨ Filter waste and extra fluid from our blood
✨ Help regulate blood pressure
✨ Activate vitamin D for bone health
✨ Make a hormone that supports red blood cell production
✨ Keep our internal systems balanced.

When kidneys aren’t functioning properly, waste can build up in the body. Chronic Kidney Disease (CKD) often develops gradually and may have no obvious symptoms in the early stages, which is why awareness and early detection matter.

Nutrition also plays a key role in kidney health! 🥦
A balanced diet, managing salt intake, supporting healthy blood pressure and blood sugar levels, and individualised nutrition care for those with kidney disease can help reduce strain on the kidneys and support overall health.

Today we raise awareness, promote healthy habits and remind ourselves that looking after our kidneys is looking after our whole body!

Go check out the world kidney day website to learn more!

09/03/2026

Did you know only 1 in 5 Aussies are hitting their fibre target?

It is recommended we get 25g (women) & 30g (men) of fibre per day for good health

Fibre is found in wholegrains, fruits, vegetables & legumes and helps to:

▪Keep us fuller for longer
▪Support gut health
▪Balance blood sugars
▪Lower cholesterol
▪Reduces long-term disease risk

It’s all about what we can add to the plate: think fruit, vegetables, nuts seeds, legumes or wholegrains!

09/03/2026

International Women’s Day may have been yesterday, but recognising the contribution of women in healthcare continues every day.

We are proud to be a women-owned and women-led practice, guided by Fiona Clarke, Accredited Practising Dietitian and Positive Behaviour Support Practitioner. Dietetics is a predominantly female profession, and we value the leadership, expertise and advocacy women bring to the health sector.

Here’s to continued progress and representation in health and business.

06/03/2026

We’re so excited to now be running feeding therapy groups from our new Sunshine clinic space ☀️

We offer both group programs and individual sessions at the clinic!

Supporting fussy eaters to build confidence, skills and positive mealtime experiences 💛

Reach out to learn more or participate in our next group.

05/03/2026

Cottage cheese, zucchini & pumpkin slice 🥒🎃

A simple, budget-friendly bake that works for lunches, snacks or an easy dinner. Packed with veggies and protein to keep you satisfied 💛

Ingredients
• 2 medium zucchini, grated and squeezed to remove excess moisture
• 1 cup diced pumpkin (small cubes)
• 150g cottage cheese
• 4 spring onions, sliced
• 1 tsp minced garlic
• 3/4 cup grated tasty cheese
• 3/4 cup self-raising flour
• 5 eggs
• 1/4 cup olive oil
• Salt and pepper to taste

Method
1️⃣ Preheat oven to 180°C and line a slice tray.
2️⃣ Lightly steam or microwave diced pumpkin for 2–3 minutes to soften slightly.
3️⃣ Place eggs in a large bowl and whisk until combined.
4️⃣ Add flour and whisk until just combined.
5️⃣ Add zucchini, spring onion, garlic, tasty cheese, cottage cheese and oil. Season with salt and pepper and stir until just combined.
6️⃣ Pour into tray and bake for 35–45 minutes or until golden and set.
7️⃣ Cool slightly before slicing.

Serve warm with a side salad 🥗, pack into lunchboxes 🎒, or enjoy cold the next day.

04/03/2026

At Holistic Me, it’s more than just support — it’s connection 💛

From meaningful friendships with staff and participants, to building confidence and embracing creative passions, we love seeing our participants grow and have fun along the way. ✨

03/03/2026

Endometriosis isn’t just painful periods.

It can affect energy levels, digestion, appetite, nutrient status, and overall quality of life

When living with endo, we are often managing inflammation, supporting gut symptoms, addressing iron deficiency, and navigating fatigue or low appetite; especially during flares.

There’s no one “endo diet”.

If a nutrition approach increases stress, guilt, or restriction, it’s not supportive care.

This Endometriosis Awareness Month, the focus is on individualised, compassionate nutrition, not perfection 💛

02/03/2026

Anti-inflammatory diets have become the latest buzz here on social media. Unfortunately, social media has stripped out the nuance of this way of eating and made it seem more restrictive than it actually is. We take it back to the evidence and break down what inflammation means in our bodies, whether an anti-inflammatory diet can actually help you and what an anti-inflammatory diet consists of—it might surprise you just how simple it sounds!

27/02/2026

Bloating is a normal part of digestion. But when it's uncomfortable and painful, it can affect how you feel day to day. There are lots of common, very human reasons why bloating can happen...

Eating too quickly
When we rush meals, we tend to swallow more air and don't chew food well. This can leave your stomach feeling tight and uncomfortable.

Skipping meals
Whether intentional or just a busy day getting away from you, skipping meals can backfire. You're more likely to end up overly hungry eat very quickly or eat a large amount at once - all of which can trigger bloating.

Constipation
If stools are hard, difficult to pass or never feel quite "empty," constipation can cause bloating. When stool builds up, gas can get trapped, leading to that heavy, swollen feeling in the gut.

Food sensitivities (like FODMAPs)
Some people notice bloating after eating certain foods, particularly ones harder to digest like FODMAPs. If this feels familiar, working through sensitivities with a dietitian can help without unnecessary restriction.

Undereating
Often this gets overlooked. Not eating enough can slow down digestion. Regular eating actually helps keep things moving through the gut and can reduce bloating over time.

Living with frequent bloating isn't something you have to just "put up with."If bloating is interfering with your day-to-day, our team of dietitians is here to help with individualised support.

27/02/2026

Bloating is a normal part of digestion. But when it's uncomfortable and painful, it can affect how you feel day to day. There are lots of common, very human reasons why bloating can happen...

Eating too quickly
When we rush meals, we tend to swallow more air and don't chew food well. This can leave your stomach feeling tight and uncomfortable.

Skipping meals
Whether intentional or just a busy day getting away from you, skipping meals can backfire. You're more likely to end up overly hungry eat very quickly or eat a large amount at once - all of which can trigger bloating.

Constipation
If stools are hard, difficult to pass or never feel quite "empty," constipation can cause bloating. When stool builds up, gas can get trapped, leading to that heavy, swollen feeling in the gut.

Food sensitivities (like FODMAPs)
Some people notice bloating after eating certain foods, particularly ones harder to digest like FODMAPs. If this feels familiar, working through sensitivities with a dietitian can help without unnecessary restriction.

Undereating
Often this gets overlooked. Not eating enough can slow down digestion. Regular eating actually helps keep things moving through the gut and can reduce bloating over time.

Living with frequent bloating isn't something you have to just "put up with."If bloating is interfering with your day-to-day, our team of dietitians is here to help with individualised support.

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Holistic Me

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm