MENU CONCEPTS BLOG

 

7 Day Winter Weight Loss Plan

7 Day Winter Weight Loss Plan
Winter is the time where those extra kilos tend to creep in and we reach for those comfort foods. How about preventing the winter weight gain and even better yet, LOSING WEIGHT this winter? We have attached a FREE 7-day weight loss plan to guide you through the cooler months so that you can still feel full and satisfied!Don't wait until summer star...
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The Magic of Grapefruit for Weight Loss & More......

The Magic of Grapefruit for Weight Loss & More......
While we are still waiting for that magic pill for weight loss to be developed, lets talk about a tasty and refreshing fruit that you can add to your day to help you lose weight....... the humble grapefruit! This post will summarise this article: https://draxe.com/grapefruit-benefits-weight-loss/ Without spending too much time on the science here...
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Eating Well on a Budget.

I have had a few clients this month discuss concerns that while they are trying to eat well, it is blowing out their weekly shopping budget. As I know a lot of you may still be a bit tight financially after the Christmas spending, I have put together a list of my favourite budget friendly tips to eating well. I have also added in one of my favourit...
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A New Year In Food

​ Hi everyone! Hope you have a great Christmas and are ready to kick start the new year and begin the path to a healthier you! Todays post will talk about current food trends flowing into 2017.1. The Turmeric Chai LatteThis is one that I have seen around a lot lately particularly in wholefood cafes. I was intrigued so I thought I might give it...
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Mediterranean vegie and quinoa soup

Serves: 6
Time to make: 30 mins
Total cost: $18.84 / $3.14 per serve

Ingredients:

cooking oil spray
3 carrots bchopped
1 onion, chopped
3 stalks celery, chopped
3 cloves garlic,minced
2 cups chopped sweet potato
2 cups gluten-free vegetable stock
670g jar passata 2 tablespoons
Gourmet Garden Mediterranean seasoning
1 cup quinoa
2 x 400g cans butter beans
1/2 head savoy cabbage, shredded

Instructions

Step 1 Spray base of a large non-stick saucepan with oil and place over medium heat. Add carrot, onion, celery and garlic and cook for 5 minutes or until softened. Add sweet potato and cook for a further 5 minutes.

Step 2 Add stock, 5 cups water, passata and seasoning. Bring to the boil. Reduce heat to low and cook, covered, for 10 minutes.

Step 3 Meanwhile, place quinoa and 2 cups boiling water in a large saucepan over medium heat and cook for 8 minutes or until the water is absorbed.

Step 4 Add beans and quinoa to soup. Cook for 8-10 minutes, adding cabbage for the final 5 minutes of cooking and serve

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Diabetes Educators in our clinics ...coming soon!

Diabetes Educators in our clinics ...coming soon!
Diabetes educators are joining the Menuconcepts team! A Certified Diabetes Educator (CDE®) is a health professional who possesses comprehensive knowledge of and experience in prediabetes, diabetes prevention, and management. The CDE® educates and supports people affected by diabetes to understand and manage the condition. A CDE® promotes self-manag...
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A big hello from the Menu Concepts Dietitians

A big hello from the Menu Concepts Dietitians
​Hey Guys!This is an introduction blog post just to let you know that the dietitian team from Menu Concepts will be writing blog post with more recipes, articles, meal plans and nutrition information.The best part that the information we post are EVIDENCED BASED and PROVEN much unlike some of the posts you will see on the Internet th...
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Meat Free Mondays - Ricotta Roasted Vegetable Frittatas

Meat Free Mondays - Ricotta Roasted Vegetable Frittatas

What you’ll need...

SERVES 4

  • 1 teaspoon olive oil
  • 1 medium sized sweet potato, cut into chunks
  • ½ butternut pumpkin, cut into chunks
  • 2 cloves of garlic, minced
  • 2 teaspoons finely diced sage
  • 1 brown onion, diced
  • 1 handful of baby spinach
  • 4 eggs & 2 egg whites
  • 250g of low fat ricotta
  • ¼ cup of oat flour

What to do…

1. Preheat oven to 200ºC. Toss sweet potato and pumpkin in olive oil, salt and pepper and bake for 15 minutes or until just cooked.

2. Meanwhile, sauté onion, garlic and sage in a medium saucepan for 5 minutes or until soft.

3. Place the pumpkin and sweet potato in a medium bowl, add onion mixture, spinach, flour and mix well. Whisk eggs, egg whites and ricotta together and then add to bowl. Mix to combine.

4. Pour into a lined spring-form cake tin and bake for 35-40 minutes or until set.

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CONTROLLING YOUR CRAVINGS

CONTROLLING YOUR CRAVINGS

At 10.30am it’s a couple of scotch finger at work , by noon it’s KFC, at 3 pm you can’t live without that Tim -Tam or piece of chocolate, and by 9 pm you’re spoon-deep in a tub of Ben and Jerry's Monkey Chunky ice cream. Sound too familiar? If you feel like you’re constantly craving one food or another, it’s very likely that you’re simply not eating properly. 

First, you may just be hungry. Do you get enough calories from protein, healthy fats and carbohydrates? Do you eat at fairly regular intervals? When you’re hungry, you’re more likely to crave high-calorie, high-fat foods. Cravings are also often related to dips in blood sugar levels, which happen when you don’t eat regularly enough. If you experience a dip in blood sugar, you’re likely to look for a quick fix in the form of chocolate or other sweet treat. Low-fibre and calorie-dense foods, such as lollies and biscuits, generally increase appetite. On the other hand, high-fibre, bulky foods curb appetite. 

Eating regular, well-balanced meals, with plenty of low-fat protein (eggs, fish, lean meat, legumes, leafy greens) will ensure that your blood sugar levels are stable and that you are getting the calories your body requires throughout the day. This can make a huge difference to getting your cravings under control. You fill up faster on protein because the amino acids in protein prompt a signal that tells the brain you're getting enough. 

 

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Smart snacking on fruit, nuts, seeds (pumpkin, sunflower etc.) chopped vegetables, homemade soup, yoghurt or low-fat cheese will also help you prevent a mid-afternoon blood-sugar slump and the cravings that accompany it. 

Five Top Tips to Tame the Tastebuds 

1. The Four D's If you are facing a craving that a small portion won't fix, try putting the 'Four Ds' into practice. This is a system used in smoking-cessation programs to help smokers relieve the need for a cigarette, even when they're desperate. 

  • Delay for a few minutes and the urge will pass 
  • Drink water 
  • Deep breathe 
  • Do something else to take your mind off eating 

2. Let yourself feel a little hunger. If you're feeling hungry after a meal or snack, keep in mind that it's also okay to feel less than full or to feel a little hungry even after you've eaten. In fact, most people who have lost weight and kept it off have learned to be comfortable with this feeling.

3. Don't get too tired. Too little sleep affects hunger and appetite hormones adversely. If you're struggling to control your appetite, make sure that you're getting enough sleep.

4. Steer clear of appetite-stimulating foods. Avoid the sights and smells of junk food and foods that stimulate your appetite by keeping them out of your line of sight - out of the house, away from your desk, out of the car. Remember - out of sight, out of mind

5. Be mindful. Staying mindful of your weight and health goals is also a good way to calm your appetite and get things in perspective. When your appetite screams out "Feed me!" it's always wise to take a minute to picture yourself lean and healthy, and then decide whether you are still hungry.At the end of the day, appetite control is all about making the right decision at the right time,  If you don't learn to control your appetite, losing weight will always be an uphill battle. 

Learn to control it instead of letting it control you.

 

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runner

Need a Sports Dietitian?

Are you maximizing your performance with the best quality & correct nutrition?

Do you need assistance with;

  • Managing muscle cramps
  • Managing fatigue
  • Reducing body fat
  • Increasing lean muscle
  • Increasing your energy
  • Increasing performance
  • Hydration

<CLICK HERE>
TO MEET OUR SPORTS DIETITIANS

Free Dietitian Facts Sheets

Here are some great Fact Sheets you can download for free:

How To Read Labels
How To Learn How to Stop Feeling Guilty

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Fun 5 Ingredients Kids Recipe Book

 

Recipe Book for KidsKids recipes should be fun, yummy and healthy.  We've gone a couple steps further with our simple, 5 ingredient, health recipes for kids.

 

Low GI Recipe Book

 

Recipe Book Low GIFind out more about our low fat, sugar free, low calorie, weight loss recipes.