Dietition Corner: Nutrition - Back to Basics
Have Christmas and the New Year’s Holiday Season left you feeling a few kilos heavier? Are you guilty of eating larger meals, saying goodbye to your usual eating pattern and constantly snacking on leftovers? Did alcohol, chocolates and sugary sweets become part of your everyday diet plan?

If you answered yes to any of these, then its time to kick the unhealthy habits, get rid of the sugar and fat and give your body the nutrition it needs.

Here’s a quick guide from Accredited Practicing Dietitian Rebecca Gawthorne, to get you ‘Back to Basics’ with your Nutrition and feeling healthier, lighter and more energised this summer.
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Fast Facts…

• Heart disease is the leading cause of death in Australia
  
• The foods you eat effect the health of your heart
  
• You can keep your heart pumping strong by eating a heart healthy diet

Follow these five simple heart-smart nutrition tips from Health Mate’s Dietitian Rebecca Gawthorne to keep your heart pumping strong!

Healthy Heart Nutrition Tips:

1. Base your meals around fruit and veg – Delicious and nutritious, fruits and vegetables are packed full of vitamins, minerals and fibre. They are low in kilojoules and contain powerful antioxidants which will help keep your heart ticking. Eat a variety of fruit and veg everyday; aim for 2 serves of fruit and 5 serves of coloured vegetables every day.
2. Eat your omegas – Oily fish such as salmon and tuna contain omega-3 fats; the ‘good’ fats which are essential for optimal heart health and reducing your risk of heart disease. Try to eat two to three serves of oily fish every week (one serve of fish is about the size of your whole hand). Fresh and tinned fish are both excellent choices. Having takeaway? Why not order sushi or sashimi and get your dose of omegas. Don’t like fish? Choose omega-3 rich plant foods such as walnuts, linseed and canola oil.
3. Go for Grains – Wholegrain breads and cereals have more fibre and nutrients than white or refined starchy foods. A diet high in fibre can help lower ‘bad’ cholesterol and provide nutrients to protect your heart against disease. Try a warm winter brekkie of rolled oats and berries and choose multigrain bread with salad for lunches.
4. Ban Bad Fats – Saturated and trans fats, aka the ‘bad fats’, increase your risk of heart disease by raising your bad cholesterol levels. These bad fats are found in fried foods, pastries, biscuits, chips, cakes and similar snack foods, as well as full-fat dairy and fatty meats. To reduce your saturated fat intake, limit fatty snack foods to once a week. Choose lean meats instead of processed meats such as sausages, and remove the visible fat from meat and chicken before cooking. Buy margarines made from canola, sunflower and olive oil instead of butter and always choose low-fat dairy products such as skim milk and low-fat cheeses. When eating out, avoid the deep-fried junk food and opt for lighter, healthier options such as grilled fish and salad.
5. Say no to salt - High intakes of salt increases your blood pressure and your risk of cardiovascular disease. Be label savvy and stick to foods labelled 'no added salt', 'low salt' or 'salt reduced'.  Use herbs, spices, garlic, onion and lemon juice instead of salt to add flavour when cooking. Remove the salt shaker from the table and limit salty snack foods and commercial sauces and soups, unless they are labelled low salt.

And remember, adopting an overall healthy lifestyle is important. As well as healthy eating, regular physical activity, maintaining a healthy weight, not smoking and limiting alcohol are also important for optimal heart health. Want to ensure optimal heart health? Book an appointment with Health Mate’s Dietitian for an assessment of your health and a personalised eating plan.

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.

Food 4 Life

Summer is around the corner, let us help you get into shape with FOOD 4 LIFE!

Exercise is important, but to see real results, so too is your nutrition! FOOD 4 LIFE is designed to get you thinking and acting differently, yet realistically, towards your food. Team up with our Dietitian, Rebecca, for 4 sessions for just $155 (includes an Initial, Review plus 2 x Follow-up consultations). THAT’S A HUGE SAVING OF $25!!

If you have tried ... and tried and still no results ... FOOD 4 LIFE may be just what you need to kick-start your metabolism into action.

Call or visit us to get started today. Be one of the first 20 members to take up FOOD 4 LIFE and we will give you a free Health Mates bag valued at $20.

REBECCA GAWTHORNE
APD, AN B NutrDiet (Hons I)

“Feel, look and live healthier"

Do you want to lose weight, eat healthier and feel fantastic? Perhaps you want to build muscle, have more energy or prevent health problems such as heart disease or diabetes? Whatever your health goals, i can help you reach them!

As an Accredited Practising Dietitian and Accredited Nutrionalist, I use the latest scientific evidence to develop personalised plans to help you reach your goals. Plans are tailored specifically to you, the individual, whatever your lifestyle. I will provide you with expert nutrition and dietary advice on easy ways to eat healthier and achieve goals faster.

Dietitians Provide:

• Nutrition counselling and advice
• Menu planning
• Sports Nutrition for performance and bulking up
• 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 or plateaued 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 (60 mins):
$80 Members
$75 Seniors (60+)

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):
$50
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):
$25
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.

Health Fund Rebates
Are you aware that your dietitian consultation may be covered by your health fund? Please ask at Health Mates reception. you may also qualify for Enhanced Primary care rebates - ask your G.P.

Appointments Required
To make your appointment with Rebecca, contact Health Mates on 8707 6930 or vist us. Note: You will be required to be a current Revesby Worker's Club member to utilize our Dietitian services. Joining the club is easy, simply make your way to revesby Worker's reception with your i.d. and payment prior to your Dietitian consultation.