Riverland Balanced Nutrition

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Riverland Balanced Nutrition

Felicity is an Accredited Practicing Dietitian and Riverland local with over 15 years experience. Servicing all clients and conditions.

We specialise in nutrition for fertility, pregnancy, menopause and hormone related conditions.

03/12/2025

Same delicious muffins… just a little smarter. This updated version includes extra fibre and healthy fats, with a lighter touch on the sugar.

Wholesome Banana Choc Chip Muffins (Updated Version)
Makes 12 muffins

Ingredients

2–3 ripe bananas, mashed
1/3 cup sugar
100 ml olive oil
1 egg
1/2 cup milk
1/3 cup ground flaxseed
2 tsp baking powder
1 tsp bicarbonate soda
1/4 tsp salt
1.5 cups wholemeal flour
1/3 cup choc chips

Method

1. Mash bananas and sugar together in a bowl.
2. Add oil, egg, and milk, and mix well.
3. Stir in the wholemeal flour, flaxseed, baking powder, bicarbonate soda, and salt until just combined.
4. Fold through the choc chips.
5. Spoon into a muffin tin and bake at 180°C (fan-forced) for 15–20 minutes, or until golden and cooked through.

Tip: These freeze beautifully and make great lunchbox or after-school snacks.

15/11/2025

Ever feel like you’re always “starting again on Monday”? You’re strict all week, holding everything together with willpower… then the weekend rolls around. Lunch gets skipped because you’re busy, the snacking starts because you’re starving, drinks with friends sound harmless, and suddenly you’re ordering takeaway because there was zero plan for dinner.

And of course that little voice pops up: “I’ve been so good all week… I deserve this.”

The problem is that this all-or-nothing pattern messes with your appetite cues, evokes a guilt cycle, and leaves you chasing cravings all weekend. By Monday, you feel like you’ve undone all your hard work. And the cycle starts again.

Having a loose plan for the weekend stops that domino effect. It doesn’t mean dieting through Saturday and Sunday. It just means you’re not relying on willpower alone or falling into the “earn it, then reset” cycle.

Understanding why this happens is the first step to breaking out of the Monday reset loop for good.

If this hits home, it might be time for a different approach. I can help you build something steadier than willpower, that fits into your lifestyle and breaks this unhelpful cycle.

14/11/2025

Today I’m thinking about the people in our region living with diabetes or working hard to prevent it. In a rural community, distance and access can make health management a whole different challenge, and I’m continually inspired by how committed our locals are to taking charge of their wellbeing.

In my practice, I spend a lot of time supporting people through the early stages of type 2 diabetes and insulin resistance, gestational diabetes and type 1 diabetes. That means practical, evidence-based nutrition strategies, real-world meal ideas, and helping people build habits that actually fit into busy lives. Early support matters. Small changes matter. And no one should have to navigate their health alone.

To everyone managing diabetes, caring for someone who is, or taking steps to reduce their own risk: you’re doing important work. I’m grateful to be part of your team.

13/11/2025

We’re in the macro-tracking era, and somewhere along the way, we forgot about diet quality. And it’s showing up in how people feel.

Everywhere you look, there’s a bar, yoghurt, or chip promising high protein, low carb, or macro-friendly.
We’ve entered the ultra-processed food era, where products are engineered to hit our macro targets, but offer little to no micronutrient value.

Folate, iodine, iron, B12, zinc, choline, vitamin C, vitamin A, vitamin E, B vitamins, selenium (plus more!)… these are the nutrients that actually make your body function:
🧬 DNA replication
🩸 Red blood cell production
💪 Energy metabolism
🧠 Brain and nerve health

You can hit your macros perfectly and still feel flat or sluggish if your micros are running on empty. You may be having trouble losing weight, or have chronic disease knocking on the door.

It’s not just how much protein, carbs, or fat you eat, it’s where they come from.

Whole foods still win, every time.

If this is you, let’s talk and get your micros on point!

10/11/2025

90 seconds is all it takes to see what your body is really made of! 💪

Muscle, fat, belly fat, hydration, even cellular health, all in one InBody scan. Track your progress and make smarter health choices.
DM to book your scan!

09/11/2025

Have we forgotten the point of kids’ snacks?

Somewhere between yoghurt pouches, puffed air snacks and “energy” bars, we lost sight of what snacks are actually for.

Snacks were meant to refuel. To give kids long-lasting brain fuel, help them focus, and keep them full for a few hours.

But most kids’ snacks today are ultra-processed, low in fibre and healthy fats, and seriously lacking the filling factor. The result? Kids eat two or three “snack foods” just to feel full, are hungry again an hour later, and we end up spending more on food that doesn’t actually satisfy them.

Yes, protein matters, but most kids easily meet their needs. What’s often missing is fibre and real food, the kind that slows digestion and keeps their energy steady.

A good snack should look more like a mini meal than a treat. Think:
🍎 Apple slices + peanut butter
🧀 Cheese + wholegrain crackers + fruit
🥚 Boiled egg + veggie sticks

Small changes. Big difference in energy, focus, fullness, and the grocery bill.

08/11/2025

Most people don’t realise how much their weekend habits shape their weight loss progress.

From Monday to Friday the structure is there: planned meals, work routines, regular eating times. Then Saturday arrives and suddenly:
• less routine
• skipped meals
• extra snacks and grazing
• more takeaways & eating out
• a few more drinks than planned

It’s only two days, but two days every week is 104 days a year. That’s a lot of time to undo the effort you put in during the week.

This isn’t about becoming the “fun police.” You can still enjoy meals out, social events, and a few favourites. The key is being intentional rather than giving the whole weekend a free-for-all pass.

Pick what matters to you:
✨ choose where you want to indulge
✨ keep some routine in place
✨ stay consistent with the basics (protein, something green, regular meals, hydration)

Weekends count. Not perfectly… just consistently.

06/11/2025

Yesterday I drove the kids to Adelaide for a medical appointment.

Long day. Big costs. Tight schedule.

The perfect scenario for rolling into Maccas and calling it “lunch.”

So before we left, I packed all of us a lunchbox… including mine.

And as we sat in a random carpark eating sandwiches, veggie sticks and yoghurt, I realised something I see every single week in clinic:

Women pack lunches for everyone but themselves.

Kids’ lunches? Done.
Snacks for the backseat? Sorted.
Some of you even pack your husband’s lunch.

But your own? Nothing. Then you’re starving, grabbing drive-thru, eating something that doesn’t even taste good, and feeling annoyed at yourself.

If you want to feel healthier, more in control, or lose weight, this matters.

You are allowed to be part of the plan.

So here’s your reminder:
Pack your own bloody lunchbox too.

Small habits add up.
And you’re worth the same effort you give everyone else.

05/11/2025

BBQ season is here, and “salad” suddenly means a lot of things.

A common theme I see in clinic is that many people feel they’re eating plenty of salad over spring/summer… but when we break it down, it’s usually:
✅ Potato salad
✅ Pasta salad
✅ Rice salad

These foods can absolutely be part of a balanced meal. They provide satisfaction, energy, and can pair beautifully with protein.

The only issue? They don’t count as vegetables in the way most people assume.

With around 95% of Australians not meeting the recommended vegetable intake, a BBQ plate built mostly from carb-based salads leaves very little room for the colourful, non-starchy vegetables that support fibre, gut health, metabolism, and disease prevention.

This season, aim to balance your plate:
✔ Lean protein
✔ Your favourite carb salad or wholegrain bread
✔ Plus a generous serve of colourful salad or veggies. Think lettuce, tomato, cucumber, capsicum, coleslaw, broccoli, green beans, beetroot, carrot… whatever you enjoy and will actually eat.

It’s not about removing the foods you love.
It’s about adding the foods your body genuinely benefits from.

Small habit shift. Big long-term impact.

02/11/2025

Evening Telehealth Appointments Available this week.

Our in-person clinics are almost fully booked until Christmas, but you can still access support via Telehealth, from the comfort of home.

Appointments available this Tuesday 4th November at 6:15pm and 7:30pm, with evening Telehealth spots open most weeks leading up to Christmas.

Perfect for busy schedules, rural clients, or anyone who prefers to skip the drive.

Book online or send a message to secure your spot.

25/10/2025

Looking beyond the number on the scales gives you real insight into your health.

Our InBody body composition scan measures:
💪 Muscle mass
⚖️ Body fat percentage
💧 Fluid balance
…and more.

It’s an invaluable tool for setting goals, tracking progress, and tailoring your nutrition or fitness plan.

👉 Limited appointments available Monday. Message or book online to secure your spot!

Address

39 East Terrace
Loxton, SA
5333

Telephone

+61448917129

Website

http://www.riverlandbalancednutrition.com.au/

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