What are the opening hours?

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

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

21/04/2026

Kiwi fruit may be small, but they are seriously underrated when it comes to nutrition!

Kiwi fruit offers A LOT of nutritional benefits!
- High in vitamin C (one kiwi fruit can meet your daily requirements)
- Can support gut health with fibre + actinidin for digestion
- Helps with regular bowel movements
- A low energy, nutrient dense option
- Plus, new emerging evidence is supporting the improvement of sleep quality!!

Adding kiwi fruit into your diet is a simple way to boost your micronutrient intake and support digestion without overcomplicating things!

17/04/2026

If you're constantly thinking about your next meal, feeling low on energy or waking up during the night hungry - it may be a sign you're underfuelling.

Intentional or not, underfuelling or restriction often leads to a cycle of overeating later on.

To prevent this cycle, aim to:

Eat regular meals and snacks throughout the day - avoid skipping meals if possible

Base meals around a source of carb + protein & fat for feelings of fullness and satiety

Plan ahead by meal prepping or keep a stash of nutritious shelf stable meal options in your pantry like canned soup, tuna or baked beans

Include foods you actually enjoy - we want to find a sustainable and enjoyable way of eating that works for you

nutrition nutritionist NDIS NDISprovider NDISdietitian NDISregistered NDISsupportcoordination NDISsupportwork NDISsupport southaustralia adelaide dietitiansaustralia disabilityservices disabilityinclusion healthandwellbeing healthylifestyle healthyeating undereating underfuelling signsyoureundereating EDDietitian EDawareness

17/04/2026

If you're constantly thinking about your next meal, feeling low on energy or waking up during the night hungry - it may be a sign you're underfuelling.

Intentional or not, underfuelling or restriction often leads to a cycle of overeating later on.

To prevent this cycle, aim to:

Eat regular meals and snacks throughout the day - avoid skipping meals if possible

Base meals around a source of carb + protein & fat for feelings of fullness and satiety

Plan ahead by meal prepping or keep a stash of nutritious shelf stable meal options in your pantry like canned soup, tuna or baked beans

Include foods you actually enjoy - we want to find a sustainable and enjoyable way of eating that works for you

16/04/2026

If you're looking for a nourishing dinner idea, why not try this chicken vegetable soup! This is packed with nutrient-dense ingredients and is perfect if you're feeling under the weather.

Here's the recipe (serves 4)
1 brown onion, diced
1 garlic clove, finely diced
Small piece of ginger, finely diced
1 tbsp extra virgin olive oil
2 carrots, chopped
4-6 celery stalks, chopped
1 large zucchini, chopped
2 chicken breasts, cut into 2-3cm pieces
500ml chicken stock or bone broth
2 cups water
1 tsp dried thyme
Black pepper
1 cup chopped kale
Sourdough bread to serve

1. In a large pot heat olive oil over medium heat and add the onion, garlic and ginger and cook until fragrant
2. Add carrots, celery and zucchini and cook until soft.
3. Add in the chicken and cook until slightly brown.
4. Pour in the chicken stock/broth, water, dried thyme, and pepper, then bring to a simmer. Cover with a lid.
5. Cook on low for 25 minutes. Stir in the chopped kale.
6. Serve with sourdough on the side

15/04/2026

Happy Birthday, Alex 🎉

Thank you for being such a valued part of the Holistic Me team. Your dedication, kindness, and genuine care for our clients make a real difference every day.

We hope your day is filled with celebration, laughter, and everything you enjoy most 🎂✨

14/04/2026

IBS isn’t just about food 👀

Here are 5 non-food strategies that can make a real difference — from gut-directed hypnotherapy to simple habits like using a foot stool 🚽

While the low FODMAP diet can be helpful, it’s not the only tool. The biggest improvements usually come from a combination of strategies tailored to you.

Our team includes dietitians who have completed training in the Monash low FODMAP approach, with experience going beyond diet to support the full picture of IBS management 💚

12/04/2026

Did you know we offer nutrition presentations?

We love working with a range of groups including:
🏃‍♂️ Sporting clubs & gyms
🏢 Corporate companies
🏫 Schools
👨‍👩‍👧 Community groups

Our sessions are tailored to your needs and can cover a variety of nutrition topics from everyday healthy eating to sports nutrition, gut health, and kids' nutrition.

👩‍🍳 We can also include a cooking component or live demo to make it practical and engaging.

If you’re looking for an experienced, approachable presenter, we’d love to work with you!

📩 Get in touch on 08 7092 8680 to learn more or book

10/04/2026

Parkinson’s disease has important nutrition implications that can impact both symptoms and quality of life 💙

Key considerations include:
• Protein & levodopa: Large protein meals can interfere with medication absorption — spacing protein intake across the day and looking at medication timing can help
• Constipation: A common non-motor symptom due to slowed gut motility — optimise fibre (e.g. whole grains, fruit, veg) and fluid intake
• Weight changes: Increased energy expenditure, reduced appetite, or dysphagia can contribute to unintentional weight loss — regular monitoring is important
• Swallowing difficulties (dysphagia): May require texture-modified diets to reduce aspiration risk and maintain adequate intake

Nutrition care should always be individualised based on symptoms, medications, and disease progression.

10/04/2026

Parkinson’s disease has important nutrition implications that can impact both symptoms and quality of life 💙

Key considerations include:
• Protein & levodopa: Large protein meals can interfere with medication absorption — spacing protein intake across the day and looking at medication timing can help
• Constipation: A common non-motor symptom due to slowed gut motility — optimise fibre (e.g. whole grains, fruit, veg) and fluid intake
• Weight changes: Increased energy expenditure, reduced appetite, or dysphagia can contribute to unintentional weight loss — regular monitoring is important
• Swallowing difficulties (dysphagia): May require texture-modified diets to reduce aspiration risk and maintain adequate intake

Nutrition care should always be individualised based on symptoms, medications, and disease progression.

nutrition nutritionist NDIS NDISprovider NDISdietitian NDISregistered NDISsupportcoordination NDISsupportwork NDISsupport southaustralia adelaide dietitiansaustralia disabilityservices disabilityinclusion healthandwellbeing healthylifestyle healthyeating WorldParkinsonsDay ParkinsonsAwareness ClinicalNutrition Dietitian NeurologyNutrition

09/04/2026

Sausage rolls with hidden veg
Ingredients
½ onion, finely chopped
2 carrots, grated
1 zucchini, grated (squeeze excess moisture)
1 egg
1 tbsp BBQ sauce
5 slices of wholemeal bread
500 g lean mince
5–6 sheets low-fat puff pastry
Method
1. Preheat oven to 180°C and line a baking tray with baking paper.

2. Prepare ingredients. Tear bread into small pieces and add to a large bowl. Add onion, grated carrot and zucchini, egg and BBQ sauce, then mix. Add mince and mix well until combined.

3. Cut each sheet of puff pastry in half. Place a line of mince mixture along one edge, then roll up tightly (the pastry needs to be slightly defrosted to roll, you can put it in the microwave for 10–20 seconds).

4. Cut each roll into smaller sausage rolls (about 3cm pieces).

5. Bake for 15-25mins or until golden and cooked through.

Note: you could also add diced mushroom, spinach and grated pumpkin!

07/04/2026

Confused about seed oils? Are they bad for our health?

Turns out seed oils aren’t the villain they’ve been made out to be

The research doesn’t support the inflammation claims and context and overall diet matter far more

In reality, seed oils are rich in unsaturated fats, which are linked to improved heart health and lower LDL cholesterol

06/04/2026

Busy mornings can get the best of us sometimes! But that doesn't mean you have to skip breakfast or settle for something that won't keep you energised throughout the day!

There are many quick yet healthy breakfast options for on-the-go! If you have a little extra time the night before, you can whip up something such as overnight oats or a veggie frittata and grab it from the fridge before you leave! You can stop by the supermarket on your way to work and piece together a breakfast such as a protein smoothie with fruit or a yoghurt muesli pot. If you happen to be near a cafe before your day starts, you can pick up something like a breakfast wrap or a smoothie with protein and fruit.

Breakfast doesn't have to be elaborate, it just needs to be something that works for you while providing a balance of protein, carbs and fats to kickstart your day off on the right foot.

Save this post for future on-the-go breakfast ideas!!

Holistic Me

21/04/2026

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