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Diet Information by leading Brisbane Dietitians & Nutritionists Eat Smart

Joyful Movement

by eatsmart on May 20, 2019

We can’t deny the evidence that our bodies are designed to move. Physical activity has been shown to have far reaching benefits for prevention of disease, mental health and social wellbeing. But what if we don’t like exercise? What if our only relationship with exercise has been for weight loss? What if we use exercise to punish our bodies for not looking different?

Most people who exercise just for weight management or even just health reasons find it unsustainable, demotivating and stressful. Which is missing the whole stress relieving benefit! Now you may have heard Eat Smart Nutrition have a new service called Project EAT, which aims to improve our relationship with food, but also with physical activity. We need to look at moving our bodies from a different perspective.

Take a moment to reflect on what you are looking for in movement?

  • Socialising with others- e.g. group training, classes or team sports
  • Time alone- running, swimming, yoga
  • Nature or fresh air- bush walking, beach jogging, adventure trails
  • Productivity- cleaning, gardening, walking for transport
  • Creativity- dancing
  • Stress relief- any movement!

If there is a movement that brings you joy in any way, do that. If we enjoy something, we are far more likely to repeat it. We don’t need to get sweaty or sore to benefit from movement. In fact, it is inactivity- not moving for prolonged periods of time that leads to health problems. If you have a medical condition that impacts the way you move, see an Exercise Physiologist to help find out movement that is safe for you. Many conditions that make movement difficult actually improve with (safely planned) movement. This includes arthritis and chronic pain.

So, once you start moving, what is the best thing to eat before and after movement? Glad you asked! If you’re moving for over an hour you will benefit from a carbohydrate based snack in the 1-2 hours prior. This will provide your moving muscles with fuel to work efficiently, and enough energy to complete the activity without fatigue. Common choices include:

  • Fruit
  • Crackers
  • Popcorn
  • Smoothie
  • Sushi
  • Sandwich

After movement, our muscles will repair and adapt best if we have a snack within 30 mins containing both protein and carbohydrate. For example:

  • Yoghurt + fruit
  • Sandwich with meat, cheese or peanut butter
  • Tuna + rice/crackers
  • Smoothie with milk, fruit + yoghurt
  • Flavoured milk

If you feel like you need more ideas, see an Eat Smart Dietitian.

Happy moving 😊


San Choy Bau

by eatsmart on April 4, 2019

Looking for a quick, family friendly mid week meal! You’ve found it! Can be ready in 15-20 minutes and the kids will love getting their hands dirty with the lettuce cups!


  • 500g chicken mince
  • 3 cloves garlic (crushed)
  • 1 bunch of spring onions (sliced finely)
  • 1 long red chilli
  • 2 cups of any diced veg you wish (we used mushrooms, capsicum, zucchini and carrot)
  • Juice of 1 lime
  • 2 tbs oyster sauce
  • 2 tbs soy sauce
  • 1 tbs fish sauce
  • 1 teaspoon brown sugar
  • 1 ice berg lettuce


  1. In a large wok or fry pan heat a little oil and fry off spring onion, garlic, and chilli until soft.
  2. Add in chicken mince and break apart, keep tossing until brown.
  3. Add in all diced veg and cook for 5 minutes until just tender.
  1. In a small bowl mix together lime juice, oyster sauce, soy sauce, fish sauce and brown sugar. Pour sauce mixture into pan.
  2. cook for a further 5-10 minuets or until sauce has thickened.
  3. Break iceberg lettuce into cups.
  4. To serve fill the lettuce cups with mince mixture.

Serves 4.


Gut Health – are there some simple things you can do?

March 30, 2019

Let’s get real here… let’s talk bowels and gut health!Gut health is becoming a more and more accepted conversation at the moment, and as dietitians it is a hot topic for us!Are you experiencing any of the following: constipation Diarrhoea Floating stools “Fluffy” stools Pains in the stomach  Bloating Gas Or…. a combination of all […]

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Mini Leek Frittata

March 11, 2019

Do you ever pick up the free recipe magazines from Coles or Woolworths? We do! We love the simple/ family friendly recipes. This one is from the Coles March edition magazine, and is particularly great for increasing vegetables in our children’s (and our) diet! So simple, and a great addition to a lunch box! Ingredients […]

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Food Positivity for Kids

March 8, 2019

As a little one, trying new foods is an exciting new thing to master, however it can also be quite terrifying. Think about it, you’ve never seen this food before, it looks weird, smells weird, little sister doesn’t like it and you’re not very confident in your ability to do this. This is so normal! […]

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Eating Disorders – What are they?

February 27, 2019

According to the National Eating Disorders collaboration, eating disorders are estimated to affect approximately 9% of the Australian population and the rate is increasing. Additionally, approximately 15% Australian women experience an eating disorder during their lifetime. However, just because eating disorders are seemingly more common among females this does not mean males are immune. Eating […]

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Intuitive eating- what it is and what it is not

February 19, 2019

The first Intuitive eating book was written by Tribole and Resch and published in 1995. So while it’s not a fresh new idea of this century it is still relatively unknown and commonly misunderstood. Intuitive eating is an approach to improve your relationship with food and body. It supports the Health at Every Size model […]

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PCOS – can nutrition play a role in the management?

February 4, 2019

Polycystic Ovarian Syndrome (PCOS) is a condition which many women live with, and are unaware that diet and lifestyle can play a major role in helping manage some of the symptoms. Let us help you understand the symptoms and how small changes in your diet can make a big difference. What is Polycystic Ovarian Syndrome […]

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Helping manage diabetes with a low GI low carbohydrate load diet

January 19, 2019

Having diabetes doesn’t mean a total removal of all sugar and carbohydrates, its more about being strategic with the TYPE and the AMOUNT you have.   Why does the TYPE and the AMOUNT matter? The TYPE refers to the glycaemic index of the food eating (think table sugar VS wholegrain bread). The table sugar is going to very quickly be absorbed […]

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Our tips to help repair your gut health after the silly season!

January 8, 2019

We are out the other end of the ‘silly season’! If you’re anything like me you’ve been working hard to polish off all of that Christmas ham and had chocolates coming out of your ears (I enjoyed every single one). This is typically the time of year we tend to eat a little more than […]

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