Home
Cardio & Weights . Group Exercise Classes . Seniors Programs
Massage . Dietitian . Personal Training . Membership
Calendar . Special Events

Eating well is not only about making good choices when it comes to meals, but also knowing how to prepare your food to ensure you get a nutritionally balanced healthy meal.
There are a number of tips you can follow when preparing meals, from choosing different cooking methods to substituting ingredients for low-fat options.

Cook with less fat
Around a third of the fat you eat is added to food during preparation and cooking. Here are some tips to help cut back:

• Don't deep fry food. Cook without added oil or fats - grill, bake, steam, boil, microwave, poach, barbeque or dry fry in a non-stick pan.
• Sauté, brown or stir-fry food in a non-stick pan with no or minimum oil. Add a little water or stock if food starts to stick.
• Use low fat yoghurt, vinegar, lemon juice and herbs for dressings or choose dressings with no oil.
• Boil or poach eggs or fry in a non-stick pan brushed lightly with oil.
• Try cooking with olive oil, canola spray or use non-stick pans.
• Cut down on dishes with cream, creamy sauces or oily gravies.
• Sour cream can be replaced with light evaporated milk, plain low fat yoghurt or a mix of half ricotta cheese and half low fat yoghurt.
• When roasting vegetables, skip oil completely and bake on a rack or brush vegetables lightly with oil.
• If using pastry, line either the top or bottom of the dish with pastry rather than both, or use filo pastry and brush every second sheet with oil or margarine instead of butter.

b. nutrition / dietetics hons; apd

What is a Dietitian?
Dietitians are health professionals who give expert advice on food and nutrition. Their role is to assess your dietary intake in order to promote health and longevity.

Dietitians treat a wide variety of age groups from birth to late adulthood, and can help you with a variety of health concerns.

They can also help people achieve weight loss or improve health conditions, such as diabetes or heart disease, by recommending specific changes to food intake.

Dietitians, as opposed to Nutritionists, have accredited university qualifications. They are true specialists in nutrition and will help you reach your goals.

KIRSTEN CHEE
“Eating well is essential for your health and well being, whatever your goals are. The key to success is understanding what is good for you!

Current media presents many miscommunications regarding nutritional advice that can leave you feeling confused and frustrated. As an Accredited Practicing Dietician, I am committed to providing you with up to date, evidence based nutrition advice. Together we can take the hard work out of eating, and develop a personalised plan to achieve your goals.”

Dietitian Regimes Can Include:

• Nutrition counseling and advice
  
• Menu planning
  
• Sports Nutrition for performance and bulking up
  
• Weight loss
  
• Treatment plans for specific health conditions

When should I see a Dietitian?
Your diet can be the reason for a lot of things, including the following;

• Slow results from your exercise
  
• Lethargy, tiredness
  
• Weight gain or loss
  
• Mood swings, irritability
  
• Safe muscle building
  
• Pre and post pregnancy
  
• Clinical conditions such as:
  
  • High cholesterol
    
  • Digestion and gut problems
  • Diabetes
    
  • Allergies

Consultation Overview:
Initial Consultation (45mins):
$65 Members
$60 Seniors (60+)
$70 Non members

A detailed history of your overall health and current diet will be ascertained and a complete set of body measurements taken. Afterwards, a personalised nutritional plan will be designed for you, including changes to your diet, recommendations for exercise and targets set to ensure your success.

Initial Review (30mins):
$40
This is the perfect chance for you to evaluate your progress and finetune your nutritional plan. Your body measurements will be taken and compared to your initial results, allowing your next set of goals to be determined, whilst ensuring your success.

Follow Up (15mins):
$20
Ongoing reviews of your dietary plan and exercise habits are the key to success. Your body measurements will be evaluated, enabling you to realise your hard work.

Cancellation Policy:
Should you need to cancel or reschedule your appointment we would appreciate you contact us with more than 24hrs notice.

• If 24hours notice is not received a 50% charge will apply.
  
• If no notice is provided is provided to Health mates to cancel your consultation a 100% charge will apply.

Cancellation Policy:
Wednesday 5pm - 10pm (fortnightly)
Thursday 5pm - 9pm (fortnightly)

Health Fund Rebates
Are you aware that your dietitian consultation may be covered by your health fund?

Please ask at Health Mates reception.

Appointments Required
Should you need to cancel or reschedule your appointment we would appreciate that you contact us with at least 24 hours notice.

• If less than 24 hours notice is provided, a 50% charge will apply.
  
• If no notice is provided, a 100% charge will apply.

LOCATION
REVESBY WORKERS' CLUB
2b Brett Street
Revesby
NSW 221

OPERATING HOURS
Monday - Wednesday 5:45 - 10pm
Thursday & Friday 5:45 - 9pm
Saturday & Sunday 8am - 7pm

CONTACT
p: 8707 6930
f: 9792 4684

e: healthmates@rwc.org.au
w: www.healthmates.com.au