Nutrition In Mind

06/02/2024

Need some quick and easy meals? We have you sorted.

Convenience doesn't mean unhealthy. These meals are balanced with a source of carbohydrates, protein, fats, and vegetables.

Balanced meals help provide satisfaction and ensure your diet is balanced with all your nutrients and processed food is still full of nutrients.

What convenient meal will you try this week?

30/01/2024

Are you stuck in this cycle?

When we binge eat it can be so tempting to see cutting out food as the solution. We start to avoid all the foods we view as our weakness and hope the next day will be a fresh start and an opportunity to be the perfect and healthy versions of ourselves we dream about.

The truth is, the problem is not your willpower or the chocolate bars in the pantry. The problem is restriction.

When we restrict the foods we allow ourselves to eat, our body is biologically wired to want them more. Every time we create more restrictions, our body seeks out these foods more and more which can lead to binge eating.

Understanding how you are restricting foods and how to stop restricting food is so important when it comes to managing binge eating.

It is a challenging process but Nutrition in Mind dietitians are here to support you through it. We provide online nutrition consultations in a compassionate non-judgemental way. Get in touch or book through our website to get started.

17/01/2024

Binge eating can feel like you are stuck in a vicious, never-ending cycle. It can feel isolating and frustrating as you ask yourself "Why can't I stop binge eating?!"

Find out the one very common cause of binge eating and some tips to get you started o your journey in our latest blog post.

As always, if you are looking for individualised support the dietitians at Nutrition in Mind offer judgement-free, compassionate telehealth sessions.

One cause of binge eating is something known as the binge-restrict cycle. This is a common experience where you find yourself in a pattern of dieting (restriction) followed by binge eating. This post will discuss the different stages of the binge-restrict cycle and how you can disrupt this pattern o...

13/12/2023

Is there a difference?

Binge eating and overeating are often used interchangeably. While both experiences can feel uncomfortably and bring emotions with them, there is a difference between the two.

Overeating is something we all do. Whether it's enjoying a breakfast buffet or having second helpings at dinner. There may be some feelings of regret involved as you rub your stuffed belly, but overall it is a calm experience that can happen with others and we feel comfortable sharing.

Binge eating is a much more intense experience. Eating is often fast and there is a little control over what you eat and how much you eat. There is often shame attached to the binge eating and strong emotions of guilt and embarrassment. Depending on how frequently you binge (1x week or more) it may be classified as Binge Eating Disorder.

While overeating and binge eating are different, they can both carry negative emotions and lead you to feel bad about yourself. Having these negative feelings about your food choices can be disordered eating.

Getting support to help you develop a calm relationship with food that does not carry shame and guilt is possible.

Find out more about binge eating disorder and getting support from a dietitian at the link below.

https://www.nutritioninmind.com.au/post/what-is-binge-eating-disorder

01/12/2023

Binge eating disorder is the most common eating disorder in Australia, but many people don't know what it is.

Our latest blog post goes into detail on what binge eating disorder is, what triggers a binge eating episode and the signs and symptoms of binge eating disorder.

Check it out here: https://www.nutritioninmind.com.au/post/what-is-binge-eating-disorder

02/08/2023

Low iron affects 1 in 10 pre-menopausal women and can leave you feeling tired, struggling to concentrate, and sluggish.
Eating enough iron in our diet is so important to lower your risk of developing an iron deficiency or anaemia. Here are 5 tips to get started.

If you want personal support to help you reach your nutrition goals and feel good book an appointment with an Accredited Practicing Dietitian at Nutrition in Mind today.

All appointments are via telehealth providing flexibility and competitive prices. We accept private health insurance, Medicare, and NDIS.

Get in touch for more information

06/04/2023

Reminder to enjoy some tasty treats this long weekend. You do not need to justify eating foods you enjoy.

And how good is Easter chocolate?!

28/03/2023

Digestive enzyme supplements are everywhere!!
And they promise to improve gut health and symptoms of IBS.

But what are they and do we need them?

Digestive enzymes are made by our body to help us breakdown and and absorb the nutrients from food. Most people make adequate digestive enzymes and do not need to take a supplement.

There are some people who have a pancreatic enzyme deficiency and require prescription digestive enzymes from a doctor.

But what about IBS? Can digestive enzymes help your symptoms?

There is evidence that supports the use of 2 over the counter digestive enzymes.

The first is lactase. This enzyme digests the sugar lactose which is found in dairy products. Some people do not have make enough lactase in their intestine. When they eat high lactose dairy they may get bloating, flatulence and diarrhoea.

You can use a lactase enzyme when you eat lactose rich foods to reduce these symptoms. Now you can enjoy ice cream in peace 😅

The other enzyme is alpha-galactosidase. This enzyme breaks down the sugar galacto oligosaccharide or GOS.

If you have done the FODMAP diet you will know if you are sensitive to GOS. GOS is found in foods such as nuts, legumes and soy.

A study by Monash University showed GOS sensitive individuals could take alpha-galactosidase enzymes to reduce IBS symptoms when eating a meal high in GOS sugars. This is great news as we know GOS rich foods are beneficial for our gut health and in the prevention of chronic disease.

If you are interested in learning more about how you can use digestive enzymes in the management of IBS, book a virtual appointment with one of our Accredited Practicing Dietitians today.

Book here:
https://www.halaxy.com/profile/nutrition-in-mind-online-dietitians/location/420291

15/03/2023

Congratulations to our Dietitian Kim who is speaking up against nutrition misinformation being spread by influential personalities.

At Nutrition in Mind we use science and high quality evidence to guide our nutrition advice. Way to go Kim!

Experts are warning people not to follow Gwyneth Paltrow’s diet advice after she revealed everything she eats in a day – and it’s not a lot.

22/02/2023

There is an increase interest in fermented foods and drinks. Just look at your supermarket shelves and you can find kombucha, kimchi, yoghurt, kefir, and more.
Should you be including them in your diet?

More research is needed to fully understand the benefits of fermented food but here are 3 things we know so far.

1. Not all fermented foods contain live microbes. We often associate fermented foods with being a rich source of gut friendly bacteria but some fermented foods have to undergo high heat processes to make them safe for consumption. These high temperatures destroy the live microbes. Choose fermented products sold in cold-storage such as yoghurt, kefir, and kimchi to increase your intake of gut friendly microbes.

2. Fermented foods can be easier to digest. The process of fermentation can break down certain sugars that some people struggle to digest. Fermented dairy products like cheese, yoghurt, and kefir are often well tolerated by people with a lactose intolerance. Also, sourdough bread uses a slow fermentation process that can breakdown some of the fructans in wheat making it easier to for people with a fructan intolerance to digest.

3. Studies have shown an association with diets rich in fermented foods like tempeh, kimchi, yoghurt, cheese, and kefir and a lower risk of developing type 2 diabetes or cardiovascular disease.

Fermented foods are a delicious and can be a great addition to your diet.

If you want advice around how to include fermented foods or probiotics into your diet get in touch today to speak with one of our Accredited Practicing Dietitians.

15/02/2023

A healthy gut benefits our digestion, immune system, and reduces our risk of chronic disease.

Nutrition in Mind use food and nutrition strategies to improve or manage your gut health.

Whether you suffer from irritable bowel syndrome, have food intolerances, or generally want to improve your gut health our team of Accredited Practicing Dietitians are here to help.

We use evidence-backed advice that is practical and achievable for you. No unnecessary diets or supplements here.

If you want to find out more check out our website and feel free to get in touch with any questions.

https://www.nutritioninmind.com.au/dietetic-consultations

03/02/2023

Plant-based protein sources are great for our health as they are high in fibre and low in saturated fat.

They are often cheaper than meat too!

Whether you are trying to reduce your meat intake or are 100% plant-based here are some simple ways to get protein from plant foods.

What's your favourite way to get protein from plant foods?