View this email in your browser

 Issue 87, January 2017

Hello <<First Name>>,  

Happy New Year! This month we share our top tips to help you set positive, realistic and achievable health goals with long-term gains. No more clichéd resolutions that fizzle out fast! You’ll also learn about some simple food swaps to bring out the best in your diet, as well as our guide to eating well while holidaying.

6 Tips for Sticking to Your New Year’s Resolutions

In theory, resolutions are a great idea. As you watch the fireworks and count down to the start of a fresh new year, it’s hard not to think about ways to improve your lifestyle and create a fresh new you.

The reality is that resolutions are often made on a whim and, come January 1st, ambitious goals can quickly lead to self-defeat and disappointment. How long have your resolutions really lasted? Most are forgotten by March!

However, that doesn’t mean resolutions are useless or destined to end in frustration. The trick is to make the right one and keep expectations realistic. Here are our best tips for mastering the New Year’s resolution to achieve real, long lasting change.

  1. Make positive goals. Shifting your mindset from negative to positive goals creates a better environment for change. Whether it’s cleaning up your diet or kick-starting a new exercise routine, make the focus constructive and optimistic. For example, instead of “I will not gain weight this year” reframe your goal to something like “I will achieve a healthy weight this year”.
  2. Use the SMART formula. Setting unclear and unrealistic goals will often set you up to fail. It pays to put some time and thought into your resolution. After all, planning and preparation are keys to success! Using the SMART principle can help you set the smaller weekly, monthly and yearly goals that form the stepping stones to your overall aim. Set goals which are…
    Specific: “I would like to be a size 12” vs. “I want to feel lighter”
    Measurable: “I want to lose 12 kg” vs. “I want to lose weight”
    Achievable: “I aim to build up to a 30-minute walk daily” vs. “I will start running for 45 minutes day”
    Realistic: “I aim to lose 1-2 kg a month” vs. “I will be really strict & lose 5 kg month”
    Have a Time frame: “I aim to reach my goal in 10 months” vs. “I will achieve my goal one day”
  3. Take baby steps. Rome wasn’t built in a day, so you cannot expect lifestyle change to happen overnight either! Small achievable steps work best. After all, habits develop over many years, so expecting them to change at the flick of a calendar is naive. Think realistically about where you are starting and reduce the size of your goal. Big change is hard, but breaking it up into steps seems easier. And keeps you more positive (don’t forget to stay positive, remember?).
  4. Look at portions. Portions are a problem for many people. With misleading portion sizes being served in restaurants and everything coming with a ‘jumbo’ option, it’s easy for your portions at home to start creeping up also. If you are unsure of where to begin with your 2017 goals then portion sizes could be a good starting point. For most of us, we are taught from an early age not to leave any food on our plate. So if your plates are big, your portions might be too.
  5. Aim for more vegetables. Make a resolution to bulk up on salads. In summer, produce is booming – stock up on leafy greens, tomatoes, cucumbers, zucchini, asparagus, capsicum and radish. Salad vegetables are low in calories but add bulk to a meal to help fill you up – a great strategy to assist with weight loss. Make sure to have a good serve at lunch and a good serve at dinner, aim for variety and, remember, the more colour the better!
    Check out some beautiful salad recipes from Sue Radd’s cookbook "Food as Medicine: cooking for your best health" (available at the Nutrition & Wellbeing Clinic, all good book stores in Australia and online sellers for global delivery. For more details of where you can buy this gorgeous book visit the official website:
  6. Don’t forget exercise. This is one resolution that is often dropped first because we have to make time to fit it in and, for a lot of people, that’s not always easy. For resolutions about exercise it is best to remember to keep your expectations in check (see SMART formula). Start small and work your way up. Pick something you find enjoyable so you’re less likely to quit. Join a local sport team to hold yourself accountable. And look for opportunities to move more – walk to the corner shop for that bottle of milk, take public transport to work instead of driving, park further away at the shops, take the stairs and skip the lift. Really think about your lifestyle and set goals to boost your steps. Tracking your progress using a pedometer or a FitBit is a great place to start.

With real resolutions that have been mindfully set, you will be sure to start off the year (and end it) right! If you need a kick start this year, why not sign up to our 12 Week Weight Loss & Wellness Program? Get weekly coaching and motivation from one of our friendly dietitians!

Happy 2017 everyone!!


“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day.” -  Edith Lovejoy Pierce

What’s Cooking? – Simple Summer Meal & Snack Ideas to Make Low-GI Eating Delicious

Have you been avoiding carbs to try and shift weight or lower your blood sugar?

Not all carbs are created equal. Research shows wholegrain, low-GI carbs can actually help you better sustain your weight loss for the long term, feel more satisfied and regulate blood sugar levels – all without having to starve yourself!

They also reduce inflammation in your body and help protect against cancers and heart disease!

Learn how to use the Glycaemic Index (GI) in your kitchen to create delicious meals with superstar carbs. Become enlightened by new research that shows some starchy foods (previously called “complex carbohydrates”) are just as bad (or even worse) for your body than sugar! Discover nifty seasoning and portioning tricks to lower the blood sugar raising effect of an entire meal.

Perfect if you or your loved one has diabetes, insulin resistance, PCOS, fatty liver or is struggling to keep that weight off!

Join us to become a mini-carb connoisseur and share your learnings from this cookshop with your family and friends.

When: Tuesday, 7th February 2017, 6:30 pm – 8:30 pm

Where: Nutrition and Wellbeing Clinic, Castle Hill (Sydney)

Learn more about our cookshops

Enjoy a delicious tasting menu throughout the evening and take home recipes and handouts!

This event could change your life and your love/hate relationship with food!

Eventbrite - Simple Summer Meal Ideas to Make Low GI Eating Delicious


Call NOW on (02) 9899 5208 to book your place as this event is very popular. Bring your partner!

Food Matters with Sue Radd – Vacation Wisdom

Wondering whether you can relax your diet now that the holidays are here? Sue Radd gives her best tips for keeping your health goals on track.

How to Make Your Own Healthy Frozen Yoghurt At Home

Hot weather calls for a frozen treat! However many frozen treats, be it ice cream or frozen yoghurt, are full of fat and sugar. Here's a quick trick that will have you enjoying a healthy frozen dessert this summer :)

Food InFocus – How to Add Healthier Snacks

Watch this short video to learn some simple and healthy food swaps that will change the way you snack.

Product Review – Goodness Superfoods Cereals

What is it?

Goodness Superfoods is an Australian brand producing high quality breakfast cereals and other health foods, such as wraps and muesli bars. There are two varieties of flaked cereals (Heart and Digestive) as well as two varieties of clusters (Barley and Protein).

Heart = toasted barley flakes with cranberries, almonds and cinnamon

Digestive = toasted barley flakes with sultana and apple

The entire Goodness Superfood range contains BARLEYmax™; a non-genetically modified grain with twice the dietary fibre of regular grains as well as four times the amount of resistant starch!

Where do you buy them?

These cereals are available at Woolworths and IGA stores. Coles also carries Goodness Superfood products, however do not stock cereals specifically.

How do you eat it?

Pour into a bowl with low-fat or soy milk and enjoy for breakfast. Add some fruit on top for a bit of pizazz! Alternatively, layer it with natural yoghurt and fruit to create a delicious summer parfait.


Per ½ cup (50g) serve*


780 kJ (187 Cal)


6 g

Fat total

4.1 g


0.6 g


27.5 g


6.7 g

Dietary fibre

7.7 g


6 mg

* Nutritionals based on Heart cereal

Why we like them?

With a good source of fibre and no refined sugar, this cereal is a great breakfast for people who have diabetes, heart disease or high cholesterol, irregular bowels or are just watching their weight. It has a low GI rating of 46, is low in salt and is a great source of wholegrains!

Our Rating

4.8 out of 5 stars

We know what we will be having for breakfast tomorrow!

Copyright © 2017 Nutrition and Wellbeing Clinic, All rights reserved.

unsubscribe from this list    update subscription preferences