Winter Newsletter 2013

Newsletter: Winter 2013


I would like to take the opportunity firstly to welcome all of the new members of the Eat Me Nutrition community as well saying hi again to our familiar faces. As many of you would know I recently got back from a long awaited holiday in Vietnam with my wife Melody and have come back with a renewed love of fresh healthy food excited to share new recipes, tips and ideas with you all. However with my return I have noticed that there has been a VERY dramatic change in temperatures (brrr!) and so have decided to dedicate this newletter edition to eating and drinking healthfully through these winter months so that you can be bikini and boardshort ready as soon as spring hits!

– Michael Lawler, APD / AEP (Director of Eat Me Nutrition)


Whole Food of the Season

Green Tea

Not quite a food, but with its amazing health benefits, we’re urging you all to go green this winter! As the temperatures start to fall around this time of year, the urge to turn to a hot beverage increases. For many, this means coffees, teas and hot chocolates – which for those of you who enjoy milk and sugar in your drinks leads to an often overlooked increase in your daily energy intake. One medium flat white with skim milk and no sugar packs a punch of 320kJs, while a medium cappuccino on whole milk with 2 sugars is a staggering 870kJs! In a time where the weight seems to pile on, all these empty kilojoules (although comforting) are the last thing we need.

Green, white and oolong teas on the other hand are pretty much energy free (but be mindful to watch out for brands that include added sugar). Green teas are the unprocessed cousins of black teas, which means that these teas are much higher in antioxidants. They also contain compounds that may be used to prevent and treat a variety of cancers, and may also be highly beneficial in improving mental alertness, aiding in weight loss, lowering cholesterol levels, and protecting skin from sun damage.

Despite these amazing health benefits, the most common complaint about green teas is that they taste bitter and unpleasant. This is because the lack of processing means that white, green and oolong teas are more delicate than black and herbal teas and need to brew at a lower temperature. Luckily there is a very simple trick to avoid burning your less processed teas: Pour a little  cold water into your cup first, then add boiling water and add your tea last. follow the recommended brewing time and voile! – delicious, unburnt and perfectly brewed tea.

Nutrient of the Season

BioCeuticals SatisFibre® 


Always feeling hungry? A new addition to the BioCeuticals range SatisFibre® contains the highly soluble fibre glucomannan, derived from the konjac (Amorphophallus konjac) root. Viscous fibres such as glucomannan may slow the rate of digestion and absorption of food and help in the maintenance of normal healthy cholesterol and blood glucose levels, as well as assisting with healthy bowel regularity

When taken as directed, in conjunction with a calorie-controlled diet and appropriate exercise program, SatisFibre® may assist in healthy weight reduction efforts by helping to produce feelings of fullness.


Recipe of the Season

Tuscan Bean & Chunky Vegetable Soup

Makes 4-6 serves

Time 20 minutes

This super easy hearty soup is a great way to boost your vegetable intake and can be made in advance and frozen in individual portions for lunches or dinner. Pick whichever vegetables are in season or simply whatever needs using up in your fridge!

Nutritional Information per Serve (without bread)

Energy: 1445 kJ / 345 kJ

Fat: 9.9g (1.7g saturated)

Carbohydrates: 39g

Protein: 13.2g



  • 1 large diced red onion
  • 1 clove of garlic, crushed
  • 1 tbs tomato paste
  • 2 tbs fresh oregano leaves (the fresh tube variety or dried works just as well)
  • 4-5 cups of diced vegetables – (zucchini, sweet potato, carrot, celery and green beans all work well, but just use whatever you have on hand)
  • 2 x 400g can cannellini beans
  • 2 x 400g diced tomatoes
  • 2tbs olive oil
  • 1L of reduced salt vegetable stock
  • Pepper to season


  1. Place olive oil in saucepan on high.
  2. Add onion and garlic and sauté for 1-2 minutes, then add the rest of the vegetables and cook for another 3-4 minutes.
  3. Add stock, tomato paste, cannellini beans, tinned tomatoes and chopped oregano leaves.
  4. Reduce heat to low and simmer covered for 10 minutes or until all vegetables are soft.
  5. Season to taste and serve garnished with oregano as is or with fresh crusty bread.


New Product Line

We are excited to be stocking a new range of products – the Dietician’s Choice range of Meal Replacements. Becoming Healthy Formulated Meal Replacements are delicious milkshake drinks that can help people lose weight by making the process easier and more convenient. Users lose weight and learn how to adapt their normal eating habits to keep that weight off for life.

The meal replacements come in 1kg value tubs are available in seven delicious flavours

  • Swiss Chocolate – gluten free
  • French Vanilla – traces of gluten
  • Iced Coffee – gluten free
  • Strawberry Malt – trace of gluten
  • Banana Malt – trace of gluten
  • Mocha – gluten free
  • Butterscotch – trace of gluten
  • all contain dietary fibre
  • have no artificial colours, flavours or preservatives.


Our dietitian’s can teach you how to use Meal Replacements to achieve long-lasting and sustainable weight loss as part of a complete lifestyle change. If you have tried other products before and not had the results you wanted, ask our dietitian’s to explain how these can work for you


Improving Nutrition Related Diabetes Self-Management

The University of Queensland is undertaking a study called Modern Interventions of Nutrition for Diabetes SElf-managemenT (MINDSET). The aim of this study is to develop a model of care, which will improve nutrition related diabetes self-management, reduce time demands and increase client access to dietetic services within the private practice setting.

The study seeks to recruit approximately 160 patients with Type 2 Diabetes over a period of one year.

Eligibility criteria include: Adults (18-75yrs) with Type 2 Diabetes, not taking insulin and referred under the care of their GP via Medicare Chronic Disease Management Plan.

Patients can call to make appointments on 1300 367 853. For more information visit



If you haven’t seen already, we are now well and truly on Facebook! Please feel free to like and share any post that you think is awesome so that your friends can gain the benefit of your being super healthy!

Let us know if there is anything you would like us to cover on Facebook! Either way stay tuned for Michael’s Meal of the week, motivational tips and tricks, changes to the world of nutrition and great YouTube links.


For daily tips, recipes, motivation and information like us Eat Me Nutrition | Facebook

Author: Eat Me Nutrition

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