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PPN

For more information, contact us by email dietitians@healthandnutrition.com.au or mobile 0421905993

The friendly team of dietitians at Peninsula Physical health and Nutrition we are dedicated to assist you to achieve your optimal level of health, fitness and wellbeing by providing the highest quality functional training, physical rehabilitation and nutritional advice. We are skilled in a range of conditions including obesity and weight loss advice, food allergies and food intolerance, gastrointestinal disorders, heart disease, oncology, sports nutrition and much more. We value excellence and integrity at every level so we strive to provide you with a comprehensive, effective and personalised experience. Our focus in managing our clients is to empower them with prevention strategies as well as to enhance their recovery through the use of the most current nutritional advice and innovative physical training and rehabilitation techniques. Our vision is to provide a holistic approach to improving your health therefore we regularly liaise with other healthcare professionals to ensure your care is integrated into all aspects of your life.

04/12/2025

Sunlight and vitamin D generated in mushrooms!

Humans have preserved mushrooms through sun-drying for thousands of years, without appreciating that the process made the mushroom a significant source of vitamin D. The abundant ergosterol present in mushrooms is converted to vitamin D2 through exposure to any source of UV light, such as the sun, as demonstrated in studies.

In one particular study, on a cloudless, mid-summer day, with just 15 minutes of sun exposure the vitamin D content of mushrooms rose from close to zero to about 18 mcg/100g fresh weight, which exceeds the daily requirements of vitamin D.

After one hour in the sun the level had risen to a maximum of 32 mcg/100g mushrooms, which wasn't bettered even after six hours of sun exposure.

This study suggests that placing mushrooms in only 10-15 minutes of summer sun will give you your daily D needs in a single serve (100g or 3 button mushrooms).

01/12/2025

Only 1 in 10 adults meet the daily 30g fibre recommendation. Fibre supports a strong gut microbiome by feeding your healthy gut bacteria, it supports healthy digestion, and it helps manage cholesterol and blood sugars levels

Are you eating enough fibre?!

Here are simple, realistic ways to boost fibre without overhauling your whole diet:

💚 sprinkle chia, flax or psyllium on yoghurt, oats or cereal
💚 mix a spoon of oats or chia into smoothies
💚 add lentils or beans into mince dishes (tacos, spag bol, shepherd’s pie)
💚 swap white pasta/rice/bread for wholemeal, brown, or a 50/50 mix
💚 use avocado as a spread or topping
💚 snack on fruit, nuts/seed mix, hummus with crackers or veggie sticks and air popped popcorn

01/12/2025

The Christmas season is full of fun, food, late nights, and a big shake-up in routine — which can make staying healthy feel harder than usual. The goal isn’t restriction… it’s balance. Here are simple, evidence-informed tips to enjoy the holidays without feeling out of control or guilty:

🎄 Don’t skip meals before events
Arriving starving leads to faster eating and bigger portions. Have a small, balanced snack beforehand to stabilise appetite.

🎄 Prioritise protein + plants
Protein keeps you fuller for longer, and veggies add fibre and volume. Build your plate around these first, then add your favourites.

🎄 Protect your sleep
Short sleep increases cravings and lowers fullness hormones. Even during the silly season, try to keep a consistent bedtime where you can.

🎄 Be mindful with alcohol
Alternate with sparkling water, avoid drinking on an empty stomach, and choose lower-alcohol options when possible.

🎄 Keep movement gentle but consistent
Walks, short strength sessions, park trips with the kids — small bits of daily movement add up.

🎄 Drop the guilt
One meal doesn’t undo progress. Enjoy it, then choose something nourishing next time.

A balanced Christmas is possible — enjoy the food, enjoy the company, and support your body along the way ❤️

27/11/2025

Understanding Iron Studies & Boosting Your Iron Levels

Iron studies are a series of blood tests that assess your body’s iron levels and help diagnose conditions like anaemia. Here’s a quick breakdown:

1️⃣ Serum Iron: Measures the amount of iron circulating in your blood.

2️⃣ Ferritin: Indicates the stored iron in your body; low levels suggest iron deficiency.

3️⃣ Transferrin: Evaluates the protein that transports iron in your blood; high levels can indicate low iron stores.

4️⃣ Transferrin Saturation: Shows the percentage of transferrin bound with iron; low saturation points to iron deficiency.

If you’re diagnosed with iron-deficiency anaemia, consider these tips to boost your iron levels:

🍖 Include Heme Iron Sources: Consume lean meats, poultry, and seafood for easily absorbed iron.

🥦 Add Non-Heme Iron Foods: Incorporate beans, lentils, tofu, spinach, and iron-fortified cereals into your diet.

🍊 Enhance Absorption with Vitamin C: Pair iron-rich meals with vitamin C sources like citrus fruits, tomatoes, and capsicum to improve absorption.

☕ Limit Inhibitors: Reduce intake of coffee, tea, and calcium-rich foods during iron-rich meals, as they can hinder iron absorption.

💊 Consider Supplements: If dietary changes aren’t enough, consult your healthcare provider or dietitian about iron supplements.

25/11/2025

🥤 Creamy & Nutritious Banana Smoothie 🍌

Looking for a quick, healthy, and delicious smoothie? This banana smoothie is packed with nutrients and perfect for breakfast, a post-workout boost, or a refreshing snack!

✨ Ingredients:
✅ 1 ripe banana 🍌
✅ 1 cup milk (dairy or plant-based) 🥛
✅ ½ cup Greek yogurt (for extra protein) 🥄
✅ 1 tbsp peanut or almond butter 🥜
✅ 1 tbsp h**p seeds (for extra protein)
✅ 1 tbsp chia seeds (for extra protein)
✅ ½ tsp cinnamon (for a warm, cozy flavor) 🌿
✅ 1 tsp honey or maple syrup (optional) 🍯
✅ A handful of ice cubes ❄️

🥤 Instructions:
1️⃣ Blend all ingredients until smooth.
2️⃣ Pour into a glass and enjoy!
3️⃣ For extra nutrition add a handful of spinach! 🌱

💛 Perfectly creamy, naturally sweet, and kid-friendly! What’s your favorite smoothie add-in? Let me know below!

👇

21/11/2025

Want to lose weight and keep it off? Focus on habits that help your body regulate appetite, stabilise energy, and feel satisfied after meals — not strict rules.

Here are the foundations that actually work:

1. Prioritise sleep: Poor sleep disrupts hunger hormones (ghrelin & leptin), which can increase cravings and make healthy choices harder. Aim for a consistent bedtime, a calm wind-down routine, and less screen time before bed.

2. Include protein at every meal: Protein boosts fullness, keeps blood sugar steadier, and helps prevent overeating later. Think eggs, Greek yoghurt, tofu, chicken, legumes, fish or cottage cheese.

3. Choose slow-digesting, low-GI carbs: Small portions of options like sweet potato, rolled oats, grainy bread, legumes or basmati rice help keep energy consistent and avoid that mid-afternoon slump.

4. Fill half your plate with veggies: High-fibre, high-volume foods create fullness without excess calories — a key part of sustainable weight loss.

5. Aim for consistency, not perfection: Repeating doable habits beats any short-term “all or nothing” plan.

Small changes, done regularly, make the biggest difference. You don’t need extremes — just balanced, evidence-based habits that support your body day after day.

19/11/2025

Collagen has numerous health benefits, particularly for skin, joints, and overall vitality. While collagen powder are popular for their convenience, collagen is found in certain animal-based foods, particularly those rich in connective tissues. Here are some foods that naturally contain collagen:

1. Bone Broth: One of the best sources of collagen, bone broth is made by simmering animal bones and connective tissues for an extended period. This releases collagen, along with other nutrients like amino acids and minerals.

2. Chicken: Chicken contains a lot of connective tissue, which is rich in collagen. Many collagen supplements are derived from chicken cartilage.

3. Fish and Shellfish: Fish, especially the skin and bones, contain collagen. Marine collagen (from fish) is often regarded as highly bioavailable, meaning it’s easier for your body to absorb.

4. Meat: Like chicken, other meats such as beef and pork, particularly the skin, tendons, and ligaments, are good sources of collagen.

5. Gelatin: Gelatin is a form of cooked collagen, often used in desserts or as a thickening agent. It’s made by boiling animal bones, skins, and tissues.

16/11/2025

Mindful eating is a practice that involves paying full attention to the experience of eating and drinking, both physically and emotionally. It encourages awareness of your body’s hunger and satiety signals, as well as the sensations, thoughts, and emotions that arise during meals. The goal is to cultivate a more thoughtful, non-judgmental approach to food, which can improve your relationship with eating and foster healthier habits.

Key Aspects of Mindful Eating:
1. Eating Slowly and Savouring:
- Taking time to chew food thoroughly and enjoy its flavors, textures, and smells.

2. Tuning in to Hunger and Fullness Cues:
- Eating when you are physically hungry and stopping when you feel comfortably full, rather than eating out of habit or emotional triggers.

3. Being Present:
- Focusing on the food in front of you, rather than eating while distracted (like watching TV or working).

4. Non-Judgmental Awareness:
- Not labelling foods as "good" or "bad" and avoiding feelings of guilt or shame. Instead, observing how certain foods make you feel physically and emotionally.

5. Connecting Emotionally:
- Noticing emotional connections to food, such as eating due to stress, boredom, or sadness, and learning to distinguish between emotional hunger and physical hunger.

Benefits of Mindful Eating:
✅ Helps prevent overeating and promotes better digestion.
✅ Reduces emotional or stress-based eating habits.
✅ Encourages healthier food choices.
✅ Enhances overall enjoyment and satisfaction with meals.

Mindful eating is about bringing awareness to the process of eating, helping you cultivate a healthier, more balanced relationship with food.

30/10/2025

Struggling with lactose intolerance?

There are numerous alternative milks to choose from including oat milk, soy milk, almond milk and rice milk.

If you’re looking for a lactose free cows milk, why not try Zymil. With the addition of lactase enzyme, Zymil milk offers all the natural goodness of regular milk minus the lactose, making it easier to digest for those sensitive to lactose. Beyond just milk, Zymil offers a diverse range of lactose-free options including flavoured milk, cream, custard, and long-life milk. These products cater to families seeking tasty dairy alternatives without compromising on taste or nutrition.

29/10/2025

Did you know that 1 SERVE of AVOCADO is actually 50g, which equates to 1/4 of an avo!

They are an excellent source of healthy fats and therefore play a role in keeping our hearts nice and healthy by improving cholesterol and triglyceride levels. Don’t forget that they are still an energy-dense food, so whilst they are an excellent part of our diets, we do still need to be mindful of our portion size

Gram for gram, avocados contain more potassium than bananas. Potassium is necessary for normal cell function. It regulates the heartbeat, ensures proper function of the muscles and nerves, and supports normal blood pressure.

Avocados are a good source of fibre which helps keep us regular and feel fuller for longer, so you're less likely to overeat.

Next time you’re making a salad or smoothie, throw in some avocado or substitute butter for avocado on your sandwiches, wraps and rolls!

26/10/2025

REAL FOOD > processed shakes 🙌🏼

A world-first clinical trial by befitfoodaustralia and deakinuniversity has confirmed what many of us already suspected… eating whole foods truly gives your body the edge! 🥦

🔹 Participants who ate Be Fit Food’s wholefood meals showed a 40% increase in gut microbiome diversity

🔹 They also saw greater weight loss and improved metabolic health

🔹 Meanwhile, those following a supplement-based diet didn’t experience the same benefits

The takeaway message… it’s not just about cutting calories, it’s about nourishing your body with real food that supports your gut, metabolism and long-term health!

23/10/2025

Mark your calendars for Sunday 16 November 2025! Join us for the Diabetes Fun Walk at picturesque Mount Martha, a community event designed for everyone to enjoy.

Organised by befitfoodaustralia in support of diabetesvictoria, this gentle 6km walk is your chance to connect with others, enjoy the stunning coastal scenery, and make a real difference for children and teenagers living with diabetes in Victoria.

Whether you're coming with family, friends, or on your own, you'll find a welcoming atmosphere and a shared purpose. This is a walk, not a run, so you can enjoy the beautiful scenery at your own pace!

Event Details:

· What: A fun 6km walk along the beautiful Mount Martha coastline.
· Where: Mount Martha Village (back carpark)
· When: Sunday 16 November 2025
· Registrations Open: 7:45 AM
· Welcome: 8:30 AM
· Walk Starts: 8:45 AM

Registration Fees:

· Adult: $15.00
· Child: $5.00
· Family: $35.00

https://diabetes-victoria.grassrootz.com/2025-diabetes-victoria-fun-walk

Address

15 Railway Grove
Mornington, VIC
3931

Opening Hours

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

Website

http://www.healthandnutrition.com.au/

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