Scope Nutrition

Scope Nutrition are offering a great deal...........3 consultations for the price of 2.

Do you have any weight loss goals?

With just over 12 weeks until xmas, Scope Nutrition have a great offer.

Buy 2 dietetic consultations and receive a 3rd consultation entirely free.

Attend 2 consultations with us from 01/10/20 until 24/12/20 and receive the 3rd consultation for free – that’s a saving of $80.
The 3rd consultation is valid until 31/03/2021.
Bookings can be made on our website.
Additionally, we have opened up in Scarborough for consultations on Saturdays for your convenience

Wednesday Word of the Day:
OLIVE OIL

HEALTH BENEFITS OF OLIVE OIL 😀

• Olive oil is rich in healthy monounsaturated fats
• Contains large amounts of antioxidants, that may reduce your risk of chronic diseases
• Strong anti-Inflammatory properties. Chronic inflammation is thought to be a leading driver of diseases such as cancer, health disease, type 2 diabetes, Alzheimers, arthritis and even obesity
• May help prevent strokes
• Protective against heart disease. The antioxidants in olive oil may help fight inflammation and help protect your blood cholesterol from oxidations – two benefits that may lower your risk of heart disease.
• Olive Oil may be highly protective against type 2 diabetes, when combined with a Mediterranean diet. Consumption may help reduce joint pain in arthritic conditions. Beneficial effects are greatly increased when combined with fish oil

What type of olive oil?
Choose the extra virgin olive oil.
It is the fresh juice squeezed directly from the olive fruit. Its natural and not refined or extracted using chemical or heat, leaving it high in natural antioxidants and healthy fats which are beneficial for health.
So, make good quality extra virgin olive oil part of your everyday diet. It has powerful antioxidants and benefits your heart, brain, joints and more..

Do you have type 2 diabetes, high cholesterol or any cardiovascular issues?
Are you looking for some advice and guidance for healthy eating?

The dietitians at Scope Nutrition can help so make an appointment

Interested in finding out a little more about the Mediterranean diet?
Look no further than the dietitians at Scope Nutrition

References
1. Panagiotakos, D. B., et al. (2006). “Association between the prevalence of obesity and adherence to the Mediterranean diet: the ATTICA study.” Nutrition 22(5): 449-456.
2. Perez-Martinez, P., et al. (2011). “Mediterranean diet rich in olive oil and obesity, metabolic syndrome and diabetes mellitus.” Current Pharmaceutical Design 17(8): 769-777.
3. Panagiotakos, D. B., et al. (2006). “Association between the prevalence of obesity and adherence to the Mediterranean diet: the ATTICA study.” Nutrition 22(5): 449-456.
4. Perez-Martinez, P., et al. (2011). “Mediterranean diet rich in olive oil and obesity, metabolic syndrome and diabetes mellitus.” Current Pharmaceutical Design 17(8): 769-777.
5. Waterman E, Lockwood B. Active components and clinical applications of olive oil. Alternat Med Rev 2007;12(4):331–42.

LUNCH IDEAS FOR HOME 🥪🥗🍝

Have you run out of ideas… Time to pack some healthy lunches for the kids this week as they transition back to school?

Look no further than some tips here and from the live lighter website
They have great tips for building your own lunch
https://livelighter.com.au/Assets/resource/brochure/Lunch%20builder%20DL%202019.pdf

More Ideas for lunch?
Just google lunch recipes on the live lighter website https://livelighter.com.au/Recipe

Consider these options…
- Revamped sandwiches 🥪🥙
- Winter toasties or cheese gozleme
- Wraps with leftovers for fillings
- Hearty salads – walnut lentil and feta salad 🥗
- Leftovers – reheated 🍝🍲🍱
- Soups to get some extra vegies – think creamy cauliflower, sweet potato and lentil soup 🍲
- Slaws or mason jar salads
- Mixed Asian grazing plates – think Japanese sesame tuna rice bowl 🍱🍣🥟

And if the kids are transitioning back to school…
Remember the 6 key components of a great school lunch!
1. Wholegrain carbohydrates for sustained energy 🍞🥪
2. Pack some protein 🥩🥚💪
3. Fluids – remember some water
4. Fruit is great with lunch or as a quick snack 🍎🍐🍌🍉
5. Snacks – think crunch and sip
6. Pack what your children enjoy – remember we eat with our eyes, so do our children. Pack cherry tomatoes that won’t go soggy, think colour – use vegies and get the children involved in packing their lunch

Wednesday Word Of The Day: Dietary Fibre
Fibre is the indigestible parts of plants foods (carbohydrate). Sources are our vegetables, fruit, grains beans and legumes 🥦🍅🍞
Fibre keeps our digestive system healthy and helps ensure regular bowel movements.
Fibre can improve our cholesterol and blood glucose levels and therefore its thought that it may assist in the preventions of diseases such as diabetes, heart disease and cancer. Because fibre can keep us full for longer, a high fibre diet is suggested for those wanting to lose weight as well! 💪
The recommended daily intake is approximately 25g for women and 30g for men

Some additional tips….
- Drink plenty of fluids to help make bowel movements easier to pass, especially if you are constipated.
- Increase your fibre intake gradually to reduce potential side effects such as bloating, excess wind, constipation or too frequent bowel movements.
- Add a higher fibre food to one meal per day or a new high fibre food every few days.

Eating vegetables and fruit is better than drinking the juice. If choosing juice, ensure the whole vegetable or fruit is used by stirring through any remaining pulp or by blending whole vegetable or fruit pieces, including edible skin and seeds.

So what foods should I eat? 🍞🍝
Choose wholegrain, wholemeal and or high fibre varieties of grain-based foods such as bread and pasta.
Choose a variety of wholegrains such as rice, oats, barley, quinoa and buckwheat
Eat 2 serves of fruit and 5 serves of vegetables every day🍎🍌🥦🍆🥒
Add legumes to your meals
Enjoy the taste sensations……

If you need some advice, make an appointment to see one of the dietitians at Scope Nutrition @
www.scopenutrition.com.au

References:https://www.baker.edu.au/-/media/documents/fact-sheets/baker-institute-factsheet-dietary-fibre.pdf
https://www.nutritionaustralia.org/national/resource/fibre

THE FRIDAY FOODIE

DELICIOUS FOODS TO ENJOY IN ISOLATION

APPLES 🍏🍎🍏
Apples are a delicious and popular fruit eaten fresh or in salads. They can be baked in pies, crumbles, sauces and feature as a delicious addition to cakes and muffins.
They are a great nutritious and portable snack. They contain fibre that feeds good bacteria in your gut. They also contain vitamin C, potassium and polyphenols which may have numerous health benefits.

AVOCADO 🥑🥑🥑
Avocados are a fruit, likely originating in Mexico. We can enjoy their lovely creamy texture and taste… just eat them in moderation. Avocados contain
• Powerful antioxidants
• Vitamins such as C, E, K and B vitamins like B5, B6 and folic acid
• Anti-inflammatory and cholesterol reducing phytosterols
• Valuable minerals like manganese, copper, magnesium and potassium
• Beneficial levels of dietary fibre.
They can be an enjoyable ingredient for any meal. See the link below for more fast facts
https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/food-and-food-products/fast-facts-all-about-avocados/

For some delicious recipes containing apples and avocados, check out the live lighter website
https://livelighter.com.au/Recipe