Health is Wealth
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Kickstart your New Year’s health resolutions this month with these top nutrition tips from our Senior Dietitians at Blackrock Health Hermitage Clinic. Prioritise your health this year by following some simple guidelines:
– Prioritise whole foods: Swap processed snacks for nourishing, nutrient-dense snacks such as nuts and dried fruits, fruit and yogurt, cheese and crackers, nutty flapjacks, oat snacks. When opting for convenience snacks be aware of the ingredient list, some snacks which may label themselves as ‘healthy’ alternatives may have a long list of ingredients, generally the more whole ingredients and the shorter the list the better!
– Stay hydrated: Start each day with a glass of water and aim for 8 glasses throughout the day. Proper hydration is key for energy and overall well-being.
– Limit alcohol: Alcohol dehydrates and can cause fatigue which leads to poorer food choices as well as negatively impacting overall health. Swap alcoholic drinks for non-alcoholic alternatives where possible and aiming for at least three alcohol free days per week.
– Stay active: Incorporating some daily movement (outside if possible) will support overall mood, energy levels and health.
– Plan ahead: Try not let busy schedules derail your healthy eating goals. Meal prepping, batch cooking and planning snacks will help you stay on track.
At Blackrock Health, our Dietetics and Clinical Nutrition department is made up of Registered Dietitians who help manage and support a variety of nutritional and medical concerns to patients across our clinics.
If you are interested in outpatient dietetic support please visit our Dietetics & Nutrition pages (https://www.blackrockhealth.com/treat…/dietetics-nutrition) where you will find the many options available.
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Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. Itโs great on its own or with a dollop of frozen whipped topping or nonfat ice cream.
No-stick baking spray with flour
1 cup unbleached all-purpose flour
ยฝ cup whole wheat flour
ยฝ cup granulated sugar substitute
ยผ cup packed light brown sugar
ยผ cup nonfat dry milk
1 ยผ teaspoons baking soda
1 ยฝ teaspoons baking powder
1 teaspoon ground cinnamon
ยผ teaspoon ground cloves
ยฝ teaspoon ground nutmeg
ยฝ teaspoon ground allspice
ยผ cup canola oil
1 large egg
ยพ cup egg substitute
1 ยฝ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins ย
One 6-ounce can unsweetened crushed pineapple, drained ย
2 tablespoons confectionersโ sugar, optional
ยMakes 12 servings.
Serving: 1 slice
Calories: 120 (33% calories from fat) ย
Fat: 4.5g ย
Saturated Fat: 0g ย
Protein: 3g ย
Carbohydrates: 17g ย
Dietary Fiber: 1g ย
Cholesterol: 15mg ย
Sodium: 180mg ย
Potassium: 125mg
Dietitianโs Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat.
It’s almost like starting your day with dessert!
A nice departure from smoothies and eggs, this pudding is almost like eating dessert. Make it ahead of time for a quick, delicious breakfast. Chia seeds add protein, fiber, healthy omega-3 fats and important minerals.
1 ยฝ cups full-fat coconut milk
1 ยฝ cups unsweetened almond milk
ยพ cup chia seeds
2 teaspoons pure vanilla extract
2 teaspoons ground cinnamon
2 cups fresh berries
ยผ cup finely chopped walnuts, for garnish
Optional: ยพ teaspoon grated nutmeg
Makes 4 servings.
Calories 430
Fat 31 g
Saturated Fat 12 g
Cholesterol 0 mg
Fiber 15 g
Protein 9 g
Carbohydrate 28 g
Sodium 95 mg
โ Recipe courtesy of Functional Medicine Physician, Mark Hyman, MD
Healthaware 