
Category: Nutrition

Veggie Muffins Recipe
Veggie Muffins Recipe
This is a signature recipe from Melissa Juergens our Nutrition & Dietetics expert.
This is a simple recipe to help you get more vegetables into your diet and so delicious even your kids will love them!
The recipe also features in our Dietetics course which is a 6 week program run by Melissa.
With a mix of educational and practical skills, it’s all designed to help you achieve your diet goals.
Please get in touch to find out more on our program.
Ingredients:
1.5 Zucchini’s
2 Carrots
½ cup sultanas
1/2 Cup milk
1/2 Cup nuts
100ml water
2TBS olive oil
1 TSP baking powder
1.5 Cups plain flour
1 Egg whisked
1 TBS Brown Sugar
Method:
Grate the Zucchini & Carrots into a bowl
Mix in all other ingredients and give it a good stir
Scoop out into a muffin tray with muffin liners
Bake at 180 degrees for 20mins
Enjoy!

‘Tis the season | 12 ways to keep on top of your health goals
1. Eat a good breakfast
The easiest way to a healthy Christmas is to eat a good breakfast. Skip breakfast, and you may fill up on sugary snacks midmorning, or overindulge at that office lunch. So make sure you make your first meal of the day your most nutritionally balanced. Opt for sugar-free muesli, Greek yoghurt, smoothies or eggs to get your day off to the best start.2. Get out of the house
Make the holidays a family affair and plan outdoor activities where everyone is involved, like a long walk after a particularly heavy meal for example. Exercise doesn’t need to be at a gym – use summer to change up your regular exercise, like a beach run instead of hitting the treadmill.3. Prioritise your workouts in the morning
While everyone’s having a lie-in, get your workout over and done with – getting your heart rate up and working your muscles will help metabolise all that excess festive “spirit” later in the day. And can indulge when everyone else remarks, “Oh, come on! It’s Christmas…4. Celebrate the seasonal flavours
Unlike our northern hemisphere friends, an Australian Christmas falls in the midst of our summer, when a smorgasbord of fresh seasonal produce is available to all. Add to that our love of Asian cuisine, and its inherently lighter dishes, and you have a recipe for a healthy Christmas lunch that doesn’t include potatoes three ways and stuffing.5. Swap out the sweets
Instead of turning to the traditional mince pies, chocolates and fudge, opt for fruit skewers, frozen mango bars and icy poles as the treats in which you indulge. Perfect for a hot Australian Christmas Day.6. Engage Your Brain
While it’s tempting to zonk out in front of the TV after a big meal, keep your mind active by playing games like Trivial Pursuit or Charades. It’s a great way of getting everyone together, and exercises your grey matter. If you aren’t a ‘game’ person, engage your mind by setting up any new gadgets, such as Playstations, iPads, mobile phones or laptops.7. Do something active every day
Set aside at least 20 minutes a day for some kind of fitness training – it doesn’t matter if it’s a brisk walk, yoga, a jog, Pilates or enthusiastic karaoke dancing, as long as it gets your heart rate up and moves those muscles.8. Find a workout buddy
If you can find a supportive workout buddy, that’ll help a lot – you can help keep each other on track so you don’t fall off the health wagon in December.9. Drink less alcohol, more water
Christmas in an Australian summer means dehydration is a real danger, especially if you’ve been hitting the booze. Reward your backyard game of cricket with a glass of water rather than a cold beer for a more healthy Christmas.10. Keep regular sleep patterns
Good health requires consistent, high-quality sleep, but this can sometimes be a challenge because of the new stresses that Christmas-time brings. Add in the hot weather and it can be tricky to get the sleep you need. Try and stay on top of your sleep patterns so you don’t ‘crash and burn’ from fatigue.11. Use common sense at the Christmas table
When it comes to eating over this Christmas, eat smart: choose more turkey, salad, vegetables and fruit, and less ham, cake, pudding and chips. Give soft drinks a firm no and keep your portion sizes under control.12. Keep stress to a minimum
‘Tis the season to be jolly’ but jolly is the last thing many of us feel with overspending, cooking, cleaning, endless ‘to do’ lists and visitors we could do without. Try to keep a sense of humour and proportion. Is it really the end of the world if the carrots are overcooked or if the table setting isn’t perfect? Remember, Christmas (and Aunt Ethel’s disapproving glare) is just one day out of 365. We can help you have a healthy Christmas and stay fit over this crazy period, and beyond, with a tailored program designed to get you at your best. Contact us today.
Focus on: back pain | Help relieve a sore back with these lifestyle tips
Back pain and posture
Poor posture can make back pain worse, especially if you sit for long periods. Be conscious of your posture: sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat, and keep your feet flat on the floor. If you suffer from back pain, it might be a good idea to invest in an ergonomic chair.Stay active
It may feel counterintuitive, but bed rest or staying still is one of the worst things you can do for a sore back. It’s important to move, no matter how slowly. Gentle exercise has been found to be one of the most effective ways to relieve back pain quickly. Don’t rest for more than a day or two. Swimming, walking and yoga are all great ways to get moving again.Stretch it out
Studies show that yoga can help alleviate neck and back pain. Regularly stretching the muscles, tendons and ligaments that support the spine is an important element of all back exercise programs. Stretching can reduce tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditions. It also helps improve range of motion and overall mobility.Strengthen your core
Strong back and abdominal muscles can help heal most types of back pain, especially the most common form of back pain caused by soft tissue injury or back muscle strain. Back and abdominal muscles, referred to as core muscles, tend to weaken with age unless specifically exercised. The abdominal muscles and back muscles provide the strength to keep the body upright and for movement. When these core muscles are in poor condition, additional stress is applied to the spine as it supports the body, and back injury or back pain is more likely. Exercises that strengthen these core muscles should be a part of a balanced back/abdominal exercise program. Pilates is great for core strengthening.Lose the luggage
Carrying an overstuffed handbag or heavy backpack slung over one shoulder can force your spine into a rotated position and cause an asymmetrical posture. It makes the muscles on one side of your back work much harder to maintain balance, which puts you at greater risk of back pain and injury. Backpack wearers, use both straps – distributing weight evenly helps to protect against back strain.Stress less (or at least try to)
Work, home life and everyday worries – these days, there’s more than a few of them – can leave you stressed. Add that to the frustration of back pain, and it’s not uncommon to feel tense. Which in turn can make pain feel worse, and diminish motivation to stay active – which again, doesn’t help your mood. It’s a vicious cycle. Positive thinking, and relaxation techniques like deep breathing exercises can help.Start physiotherapy
Physiotherapists can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. They’re also experts in specialised exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases — but it takes time. The Healthfix team benefits from being led by our director Sean Cooney, who studied Physiotherapy at the University of Sydney and is completing his Masters in Sports Physiotherapy at LaTrobe University. He’s also worked extensively as a personal trainer . Sean’s approach blends both performance and injury management. Book in to see how he and the team can help with your back pain.
Our top 5 tips on weight loss | Food and fitness
1. Keep a food diary
Regularity and planning is key to successful weight loss. Try to map out your breakfast, lunch, dinner and snacks for the week. “To fail to prepare is to prepare to fail,” says Accredited Practising Dietitian Melissa Juergens. You may find it helpful to make a weekly shopping list – it has been proven that shopping once per week will cost you less as well. Eating at regular times during the day helps fire up your metabolism, and reduces the temptation to snack.2. Control your portions
Further to planning your meals is portion control. One way to effectively do this is to use smaller plates, allowing you to gradually get used to eating smaller portions without going hungry. Chewing your food more is another way to help your brain catch up to your stomach: it takes about 20 minutes for the stomach to tell the brain it’s full. The average person chews each mouthful 3-5 times, when really you should aim for 20-30 times per mouthful so chewing your food will enable you to recognise fullness signals. Key is to eat slowly, and stop eating before you feel full.3. Up your fibre for weight loss
Fruit and veg are your powerhouse fibre sources. Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. You’ll find them in plant-based foods such as oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils, and obviously fruit and veg. The latter also contain plenty of vitamins and minerals that support your immune system and gut health.4. Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as the majority of what you eat is filled with nutrient dense food.5. Be active
Being more active is key to supporting a healthy mind and healthy body and can help with losing weight – and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. Weight training will have a more long-term weight-loss effect as muscle growth burns more energy than cardio, however beyond this debate, the most important thing is to find an activity you enjoy and are able to fit into your routine.6. Drink plenty of water
Try to drink 2-3 litres water per day. People sometimes confuse thirst with hunger, and you can end up consuming extra calories when a glass of water is really what you need.7. Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Alcohol is calorie dense, with little nutritional value – why it’s sometimes referred to as “empty calories”. Your liver also has a special affinity for ethanol, an alcohol derivative. It turns almost all of it into energy aka calories, and when your body gets too much energy from alcohol, it starts to shunt the extra energy into the synthesis of storage products like fats. Over time, drinking too much can easily contribute to weight gain. We can help you get back on the road to a fighting fit you – ask us how.Berry Delicious Smoothie Recipe
Berry Delicious Smoothie Recipe
This is a signature recipe from Melissa Juergens our Nutrition & Dietetics expert.
The secret ingredient in this berry smoothie is frozen cauliflower which when blended creates a delicious creaminess to the smoothie which is packed full of added nutrients.
The recipe also features in our Dietetics course which is a 6 week program run by Melissa.
With a mix of educational and practical skills, it’s all designed to help you achieve your diet goals.
Please get in touch to find out more on our program.
Ingredients:
1 cup of mixed berries
½ cup frozen cauliflower
½ cup Greek yoghurt
100ml milk
100ml water
½ scoop Vanilla protein powder or 1tsp vanilla essence
1/4 cup of oats (if you are exercising)
Method:
Place all ingredients in a blender
Tip with nuts and seeds if you desire
Blueberry Cake Bliss Balls
Blueberry Cake Bliss Ball Recipe

This is a signature recipe from Melissa Juergens our Nutrition & Dietetics expert.
It also features in our Dietetics course which is a 6 week program run by Melissa.
With a mix of educational and practical skills, it’s all designed to help you achieve your diet goals.
Please get in touch to find out more on our program.
Ingredients:
½ cup oat flour (rolled oats blended)
½ cup almond meal
½ cup vanilla protein powder
1 cup desiccated coconut
1 cup frozen blueberries
2 Tbs natural peanut butter
2 Tbs honey
3 medjool dates
Extra coconut for rolling
Method:
Place all the ingredients into a food processor and blend until combined
Roll into balls and then roll them around in the extra coconut
Place in the fridge