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Monday 10am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 6:30pm Friday 9am - 1pm

Ripe Health

Nutrition & Dietetics
Ripe Team: Bec, Bex, Bridget & Chloe

26/03/2024

Thanks for having us! Great to work with a company that invests in it's most important resource - it's people.

26/06/2022

The true story behind every single Dietitian consultation at Ripe Health clinic

Want to find out about the reason why you may be craving sugary foods? Check out our latest June newsletter now. If you haven't already, subscribe to them so you don't miss out on our latest nutrition update!

https://mailchi.mp/7e50bb57245c/the-reason-why-you-crave-these-foods

23/06/2022

👉 Do you agree?

When it comes to managing your health and diet, consistency trumps over perfection. Sometimes, we remind our clients to be kinder to themselves when they don't 100% stick to their nutrition recommendations.

If you struggle to make the changes, reflect on these following points:
🌟 Am I setting a specific goal?
Having a very specific and laid out goal will help you to stick to your changes, as it clearly states out what you are aiming for
🌟Am I setting a measurable goal?
By clearly defining the way that you can measure your progress, you'd be surprise to see the changes that you have made
🌟 Am I setting an actionable goal?
"Adding an extra piece of fruit (apple/pear) as a part of my lunchbox" is a more defined and actionable goal rather than "Wanting to eat healthier". Think about what actions that you need to take to achieve your goal
🌟 Am I setting a realistic goal?
Most people who are following a diet may be hoping to "eat clean" or "eat healthy" everyday, but being overly restrictive or overly unrealistic with your diet may backfire. Focus on the small changes that you can make consistently each day
🌟 Am I setting a time-based goal?
Do you have a specific end date for your goal? This can help you to plan things ahead and see how you're tracking in your progress

This approach is also known as a SMART goal setting! Comment down below about what you think of this!

21/06/2022

🏋️Calling out all our sports enthusiasts and performance-driven athletes - we are answering your million dollar question today! Here is what our sports and performance dietitian, Caitlin, has to say:

🥩Have a minimum protein of 20-30g for main meals and 15g for snacks. Make sure each protein source has around 3g of leucine to help stimulate the growth.

🏊Here are some protein and leucine containing food that you can include as a part of your diet from today: 🥚, 🥜, 🥪, 🥛, 🧀

💻Are you looking towards optimising your nutrition to help improve your performance? Are you feeling unsure whether you’re currently consuming enough macro, protein and fluid to support your muscle growth? If you think that this is a conversation worth having, apply for an appointment with Caitlin today at ripehealth.com.au or send us a message!

17/06/2022

🤔We know that meat and dairy products are great sources of protein, but what about plants?

With the increased awareness of the effects of climate change, many people have started to look towards including more plant-based protein in their diets as a way to enjoy a more sustainable diet. Today, we’re going to show you some ideas on how you that you can include this plant-based protein as a part of your snacks and meals.

🟡 Lentils - you can add these into your soups to bulk up the protein content. Or turn them into a patty for your next burger night
🟡Tofu - this is a delicate and mild-tasting food. Try swapping the meat in your stir fries with some tofu. Be gentle when you cook this as they can break pretty easily
🟡 Nuts - this is an excellent afternoon pick up snacks. If you are allergic to nuts, Fava beans is the perfect protein-packed and nut-free substitution
🟡 Soy milk - Swap your cereal or coffee milk with soy milk. As soy milk does not naturally contain Calcium, check the label to see whether they contain ~120mg of Calcium per 100mL to make sure that you’re not missing out on your Calcium intake

💫 Remember that you may have a higher protein requirement if you have an infection/wound/burn/cancer. Your protein requirement will also be naturally higher if you engage in sporting activities

💡What’s your favourite way to include more plant-based protein into your diet? Let us know in the comments below!

14/06/2022

Let’s talk about Protein🥩

Protein is an essential building block for many different parts of our bodies, whether it's our muscle, DNA, hormones, immune system, cells and many other bodily functions.

This nutrient is especially important for:
🤸Those who are engaging in performance sports due to the intense/prolonged training. The extra protein in the diet has been shown to support muscle anabolism/muscle building
👴🏽Older people as they will experience age-related muscle loss. This muscle loss may contribute towards increasing the risk of frailty and fall in older people
🤒Sick and malnourished people as sufficient protein in the diet supports wound healing and recovery from infection

Protein is also helpful to reduce our hunger, as it helps to reduce our hunger hormones (ghrelin) and promotes fullness

What’s your favourite way to include protein in your diet? Let us know in the comment below!

01/06/2022

The reason why you crave for 🍦🍭🧁🍫

If we get a penny for every time someone tells me that they're addicted to sugar, we'll be able to buy myself a nice slice of 🍰

In this month's newsletter at Ripe Health, we discussed about the reason why people crave for carbs/sugar containing food and how to manage this craving. And the best thing is, you get to see this first before we blast it off to the world!

https://mailchi.mp/7e50bb57245c/the-reason-why-you-crave-these-foods

Comment down below and if you ever felt this way!

31/05/2022

THANK YOU for helping us raise $8k to support 🙌🎉✨

Last Friday, Bec, her sister, sister in law and aunty (Team Ages and Stages) were able to smash the 60km walk at the beautiful Mornington Peninsula coast within 15hours. Having personally struggle with Major Anxiety and Depression herself, she is passionate about supporting Beyond Blue in their terrific work in helping people with anxiety and depression and those who are affected by su***de to get the support that they need.

Check out bit.ly/becmonk to view the messages that her friends and families have posted on her page!

***de

29/05/2022

You may have thought about cutting out bread/pasta from your diet as they Cutting out carbs from your is more than just cutting out sugar from your diet.

🙅‍♂️Cutting out carbs may negatively affect your gut bacteria diversity, especially the ones that produce positive health benefits for our body (also known as probiotics bacteria)
😔 Cutting out from your diet can often be very restrictive, therefore it is not a sustainable, long term diet. Most people are unable to maintain it and they often blame themselves for it ("I kept craving carbs"), although we know that it is nearly impossible to cut out carbs from your diet

We encourage you to keep them as a part of a everyday diet and to look towards adding a range of carbs in your diet. Having 30 different carbs/plant based foods in your weekly diet has been associated with better gut health outcome.

The only carbs that we will cut in our diet is slicing our breads 😉

28/05/2022

Carb foods, they're more than just potato🥔, pasta 🍝 and bread 🍞!⁠
⁠
Here are the healthy carbohydrate foods that we want to include in our diet, along with the recommended target per day.⁠
⁠
Why is it important for us to have carbs everyday?⁠
✅Carbs in wholegrain foods are a healthy source of B vitamins and prebiotics (which are basically the food for our gut bacteria/probiotics)⁠
✅Carbs in (also known as lactose) are very beneficial for bone health and they reduce people's risk of osteoporosis. They also support your muscle health⁠
✅Carbs in vegetables can help to reduce your inflammation level and cholesterol level⁠
✅Carbs in fruits contain a range of vitamins which are essential for our body's function⁠
⁠
All in all, are healthy for our body! Let us know in the comment below, do you have any fun ways to include carbs everyday in your diet?⁠
⁠

26/05/2022

Let's talk about carbohydrates - keep them or cut them?

🍎Carbohydrates (or ) are basically any foods or drinks that contain sugar, starch or fibre. Out of the 5 different food groups that we would like to include in our daily diet everyday, 4 of them contain carbohydrates (more on this in our next post).

🧠Most people know that carbohydrates contain glucose/sugar. However some people may not know that is the only "fuel" source that can cross the blood brain barrier to provide energy for our brains. Therefore if we do not have sufficient carbohydrates in our diet, our body will switch towards creating creating sugar from non-carbohydrate sources, a process that is also famously known as gluconeogenesis. If the body chooses to create this sugar out of fats (which are not carbohydrate sources), the body will also produce ketones as the by-products. This is a process that is also known as .

💩Carbs are also the only food source that contains fibre, which is essential for regular bowel movement and good gut health. Therefore, cutting out carbs from your diet can affect your energy level, bowel movement and gut bacteria diversity/health. It can also make people feel . Although, when most people talk about cutting out carbs from their diet, they often refer to cutting out refined carbs and/or added sugar from their diets.

🌞In the next post, we will be talking about the ideal dietary carbs foods that we want to have everyday in our diet. So stay tune!

Address

187 Fryers Street
Shepparton, VIC
3630

Opening Hours

Monday	10am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 6:30pm
Friday	9am - 1pm

Website

https://ripehealth.com.au/

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