The Daily Dollop with Kate Freeman

Weight management is the most common reason why someone would embark on a diet. And by definition, a ‘diet’ is: “a special course of food to which a person restricts themselves, either to lose weight or for medical reasons”.In Australia, millions of people are on a ‘diet’ at any one time. After 16 years of helping people with their nutrition, I’ve found that focusing on weight loss is often counter-productive to achieving long term results because people try to fit their lives to an inflexible, highly restrictive eating protocol. The pressure to get the weight off quickly and our society’s obsession with being ‘thin’ means that people will do just about anything! Unfortunately, this often leads to developing a disordered relationship with food with serious long-term consequences.There is nothing wrong with wanting to lose weight or be leaner, however, you need to be highly aware of how you approach it being mindful of the long-term consequences of your choices. How do you make healthy habits changes, to lose weight, and stay on track? Find out more in this episode.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Hosted on Acast. See acast.com/privacy for more information.

Carbohydrates are the most demonised of nutrients and the area of nutrition where most people are confused. Veery low carb and ketogenic diets are hugely popular right now and just browse through the Apple Podcast charts in nutrition and you’ll find A LOT of carb hate.With all the confusing messages and carb confusion I meet many people who are struggling with their nutrition, often because they simply have an incorrect mindset about what types and how much carbohydrate they should be eating.In this episode I’m going to chat about carbs with the goal of setting your mindset straight and helping you find the best way forward for you!Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Hosted on Acast. See acast.com/privacy for more information.

It’s one of the most common complaints made by my clients at their first appointment: “Could you please help improve my energy levels, I feel so tired all the time.”It’s also an extremely common reason for a person to visit their GP. The problem is, for the majority of people who do decide to investigate why they may feel excessively fatigued, they don’t usually get a definitive answer. In fact, research suggests that for the high level of pathology testing done for tired patients, most test results don’t result in a diagnosis. Further research also suggests that although the patient believes the cause of their tiredness to be physical, many GPs believe the cause to be psychological.So, is your tiredness the real deal or is it all in your head? Let’s unpack a few thoughts.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Hosted on Acast. See acast.com/privacy for more information.

We all know that we should eat more vegetables. It’s irrefutable that they are good for us and that diets high in vegetables are protective again a huge range of diseases such as heart disease, diabetes and cancer. However, to be honest, sometimes they’re hard to eat… especially when they’re served boiled and mushy…Here are some easy and delicious ways that can help you include more vegetables into your day. Not only will you be giving your body lots of good nutrition, it’ll also mean you’re filling up on these foods leaving less room for other, less nutritious food options.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubRecipes:https://healthyeatinghub.com.au/8-ways-eat-vegetables/ Hosted on Acast. See acast.com/privacy for more information.

Snacking is an important part of anyone’s daily food habits.What you regularly choose to eat as your snacks in the context of your whole diet makes a big difference when it comes to your health, as opposed to whether you choose to snack or not.Being organised is a key to ensuring healthy food is available to snack on. Having some forethought, planning your snacks and doing a small amount of preparation sets you up for success and means you’ve got something ready to go when hunger strikes. Life is busy. You could be stuck in a work meeting, dropping kids at after-school sport, or perhaps the crackers and dip are calling to you while you’re cooking dinner. Having a planned snack ready to go works wonders for days like this! Here are 8 ideas!Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubRecipes:https://hercanberra.com.au/active/8-healthy-ideas-for-the-organised-snacker/ Hosted on Acast. See acast.com/privacy for more information.

As easy as it seems to sign up to an online program, download a meal plan or hook yourself up with a new app, one thing is for sure: the majority of people find it hard to consistently stick to a healthy eating pattern long term.The truth is, dietary change is hard because, at its core, long term dietary change is behavioural change. If you started exploring all the reasons why you eat what you eat, you would discover that it has nearly everything to do with your daily habits and routines.Here's how to get your mindset ready to make changes to your eating habits!Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Hosted on Acast. See acast.com/privacy for more information.

Do you get any of these gut symptoms: bloating, constipation, distention, wind, pain, discomfort?Chances are, you may have a food intolerance: an extremely common condition experienced by many different people in lots of different ways.Don’t confuse food intolerances with food allergies. They are quite different. Food intolerances are wide and varied, and besides causing you discomfort and decreasing your quality of life, they don’t affect your health. In this episode I’ll cover the main differences between a food intolerance and a food allergy and show you how you can get help to manage them.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubFood Chemical Intolerance:https://healthyeatingclinic.com.au/what-is-a-food-chemical-intolerance/ Hosted on Acast. See acast.com/privacy for more information.

Do you go through periods where your healthy lifestyle choices have gone out the window and you feel like you can’t get back into them again?Do you feel tired, sluggish and unmotivated? Does the thought of trying to improve your eating and exercising habits just seem too much?If you answered ‘yes’ to the questions above, you are not alone. Most people, including me, go through periods when we feel like we’ve ‘let ourselves go’, have stopped exercising, are eating poorly and just generally feeling ‘blah’.The most frustrating aspect of feeling this way is that it can be difficult to change. Poor lifestyle habits have the tendency to become self-perpetuating, making it harder and harder for you to break them. Hence the term, ‘rut’.It doesn’t matter what the reason is for why you got into the rut in the first place – sickness, stress, feeling low, the busyness of life… The fact is, you’re in a rut. So how do you get out?Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Hosted on Acast. See acast.com/privacy for more information.

Long term weight gain is the result of a complex interaction of a number of environmental, behavioural and genetic factors. We can never blame it on just one thing, one nutrient, one type of food.When it comes to our diets, we do know that an excessive intake of energy, more than our body needs, prolonged over time leads to weight gain. A major contributor to our energy intake, that we can often be unaware of are drinks. In this episode, I’ll discuss the trap of drinking your calories and how you can make some changes to these habits and manage the healthy weight that’s right for you long term.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Hosted on Acast. See acast.com/privacy for more information.

Weight training does put a certain amount of stress on the body. It’s really important that you complement any training program with a good quality diet. Eating well gives your body the best chance of building muscle and recovering adequately after a heavy session.Here are 8 foods that, if you eat them regularly, will ensure your diet is nutrient dense, rich in particular vitamins and minerals and help you achieve strong, healthy muscles! Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Hosted on Acast. See acast.com/privacy for more information.

There are lots of opinions about protein. When you should eat it, how you should eat it and what you should eat!In this episode, I’ll chat through the 3 keys tips for eating protein that you should actually pay attention to so you can get maximum protein for your effort and stop worrying about all that extra stuff!Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubExample Day of hitting 100g protein:High Protein Breakfast Yoghurthttps://healthyeatinghub.com.au/high-protein-yoghurt-breakfast/Asian Style Chicken and Greenshttps://healthyeatinghub.com.au/asian-style-chicken-and-greens/ One Pan Salmon and Vegetableshttps://healthyeatinghub.com.au/one-pan-salmon-and-vegetables/ Ham, Hummus and Crackershttps://healthyeatinghub.com.au/cracker-topping-hummus-ham-and-tomato/ Hosted on Acast. See acast.com/privacy for more information.

Healthy eating is a skill. And like any skill you need to learn, develop and practice it until you become proficient in it.The best way to learn this skill is when you’re a kid, and learning how to shop for, store, prepare and cook food.My 12-year-old daughter Asha loves cooking and is chatting all about developing the skills of preparing food! Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Hosted on Acast. See acast.com/privacy for more information.

If we met for an appointment, is this is a conversation that you’d have with me?New client: “Can you please help me eat well? I want to change my lifestyle and form healthy eating habits.”Me: “Absolutely, I can definitely help you with that.”New client: “Cause I live a really busy life and don’t have time to cook, prepare food and do anything complicated.”The tips that I’ve included are the habits that I put into practice every day. They help me and my family eat fresh, whole, healthy food, even when the week is full and I have limited time.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.auMeal Planning:https://healthyeatinghub.com.au/meal-planning-for-busy-people/ PeakFresh Bags:https://www.amazon.com.au/Peak-Fresh-Re-Usable-Produce-Total/dp/B01M4RL6IZ/ Work Life Bliss:https://worklifebliss.com.au/ Hosted on Acast. See acast.com/privacy for more information.

I’ve struggled with iron deficiency ever since I gave birth to my daughter 12 years ago. If you’re a woman of childbearing age, like me, you may be at risk of an iron deficiency too.In fact, iron deficiency is the most common nutrient deficiency across the globe. It’s estimated that 30% of the world’s population is anaemic primarily due to iron deficiency (World Health Organisation).Here’s some tips on how to manage it.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Managing Iron Deficiency:https://healthyeatinghub.com.au/managing-iron-deficiency/ Hosted on Acast. See acast.com/privacy for more information.

There are no wrong or right ways to eat. There are simply overarching principles that if applied to an individual’s diet consistently, the individual increases their chance of good health. Snacking is a common area where people try to stick to different rules and regulations only to struggle with it, rather than giving themselves the flexibility to listen to their body or change based on what their day brings.My advice is always that you need to find what works for you and that can look a number of different ways. Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Healthy Snacking Module:https://healthyeatinghub.com.au/portfolio-items/satisfying-snacks/ Hosted on Acast. See acast.com/privacy for more information.

Every profession has its challenges and being a nutritionist is no exception! I’ve been running my own business for nearly 10 years now and what started as a tiny blog when my son was a baby is now two dietetic clinics, an online program and a staff of 8 amazing people. And it is not without problems! Part of the challenge of being a nutritionist is that I’m working in an environment that is rife with misinformation and this means that when I meet a client for the first time, if I don’t confirm their own personal bias, which is often based on their own online ‘research’ then they write me off as not being any good. It’s very frustrating.For those of you who have been listening to this podcast for a while now, you’ll know that I do actually know my stuff AND that nutrition information isn’t as black and white as what people would want it to be.Find out more about why this made me want to quit and what I’ve done about it. Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Hosted on Acast. See acast.com/privacy for more information.

In this ‘Ask Me Anything’ episode I answer a listener’s questions who asks about drinking water and eating red meat. How much water should you be drinking a day? Is eating red meat for dinner, such a bad thing?These are great questions! Tune in to find out how I answered them! Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Scientific Article:https://www.nature.com/articles/1601896 Meat article:https://hercanberra.com.au/active/bacons-superfood-status/ Hosted on Acast. See acast.com/privacy for more information.

Clare Wolski is a senior dietitian at The Healthy Eating Clinic and after 7 years of working one-on-one with clients, she knows how important food awareness is when it comes to making realistic and sustainable food choices. I chat to Clare today about how she helps her clients find awareness and use the power of habit tracking.Clare loves eating pudding, enjoys apple paired with blue cheese and has a Hungarian Vizler named Geoffry, so we know right there that she’s a pretty great person. Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Hosted on Acast. See acast.com/privacy for more information.

Disclaimer: Chocolate is an incredibly delicious tasting food that is high in saturated fat, added sugar and overall energy density. 30g (1 row) of chocolate provides enough energy to power 15 minutes of continuous pushups on your toes (with no rest). This is equivalent to the energy found in two slices of bread. It offers no measurable nutrition in the way of fibre, vitamins, minerals and antioxidants (there’s a little of these things present but on the list of nutrient dense foods, chocolate doesn’t even make the top 100) and 30g can be consumed in approximately 20 seconds or less, with the likelihood of further consumption very high. Please partake at your own risk and if your sugar cravings persist please see a nutritionist for help. The host of this podcast is not responsible for loss, injury or death that may result as a consequence of over- or under-consumption of this arguably addictive substance.Yes, you heard right. Chocolate can be very necessary some days. But only under certain conditions.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Hosted on Acast. See acast.com/privacy for more information.

School lunch box packing can be pretty challenging. You want to feed your kids healthy food but they’re fussy, there is pester-power to buy certain foods, kids have a high preference for sweet and salty foods and they don’t want to eat vegetables.There is no exception for a nutritionist’s kids. In today’s episode I’ll have a candid chat with Carter Freeman, my 10-year-old son on lunches boxes, healthy food, the challenges with eating at school, feeling hungry and all the other things that kids think and feel about food! Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.auBuild A Healthy Lunchboxhttps://healthyeatinghub.com.au/wp-content/uploads/2021/02/Good-Habits-for-Life-Lunch-Box-Resource.pdf Hosted on Acast. See acast.com/privacy for more information.

I want to rock a bikini. I want to look good naked. I want to wear a size 12. I want to have abs. I want to be healthy. I want to feel good about myself. I want to be happy. There are all legitimate wants, that many of us have.I have some thoughts about the societal norms and pressures that drive us to want these things, but at the end of the day there is nothing wrong with wanting to feel good in a bikini, be confident in the nude, wear smaller clothes, love the skin you’re in, experience good health and be happier.The problem is, most people feel that in order to achieve these wants, that they need to lose weight. I actually believe that you can do many of the things above without losing weight, however, if weight loss is a goal for you this year, then you are not a bad person for wanting it. If you want to lose weight AND eat carbs AND enjoy your favourite foods AND socialise and not ride the latest fad diet train, then there are 5 important things that you need to know!Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Hosted on Acast. See acast.com/privacy for more information.

White bread, high fibre white bread, wholemeal bread, multi-grain bread, wholegrain bread, rye bread, sourdough bread…. Ahhhh! So many options!Bread is a staple in our diets, however, it’s often demonised due to its carb content and gluten content. Should you really be eating bread? Are there better types to eat? And what about high-fibre white bread? Is this actually a better choice?I’ll answer all these questions and more in this episode! Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au The Conversation https://theconversation.com/multigrain-wholegrain-wholemeal-whats-the-difference-and-which-bread-is-best-89538 Sciencehttps://www.tandfonline.com/doi/abs/10.1271/bbb.69.559 https://www.mdpi.com/2304-8158/8/7/267/htm Hosted on Acast. See acast.com/privacy for more information.

You’ve just walked in the door from a sweaty session at the gym and you’re like: ‘Now what?’You’ve read somewhere that you’re supposed to eat something special, otherwise, you’ll lose your gains or not recover properly. Maybe you try not to eat after exercise, fearing you’ll undo all your hard work. Or maybe you don’t care, grab a Mars Bar and move on. Choosing healthy foods after your workout is an important consideration when it comes to your overall nutrition.Here’s how to feel confident with choosing something quick, easy and nutritious right when you need it!Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.auhttps://healthyeatinghub.com.au/post-workout-snacks/ Hosted on Acast. See acast.com/privacy for more information.

Due to the way nutrition has been portrayed in the media, it’s easy to assume that health is all about what you shouldn’t be eating.Common messages we hear every day are: No sugar. No soft drink. No chocolate. No gluten. No dairy. No carbs. No junk food. No preservatives. No meat.Just to clarify, none of these rules are actually necessary, although many people live their lives believing they are. (Unless of course, you’re a celiac or have an allergy, then please continue to avoid the foods that you need to.I don’t like doing nutrition based on rules! I like doing nutrition based on choice. Choice that’s informed by good education and includes all part of our humanity: social, cultural and psychological and physical.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Hosted on Acast. See acast.com/privacy for more information.

Work lunches can be a challenge. Shift work. Days full of meetings. Being unorganised in the mornings or the worst: bringing a boring tuna salad for lunch when your colleagues are coming back to the office with BLT and chips!A healthy, filling, delicious work lunch that you look forward to eating is a key part of getting through the day with your spirits high and your sugar carvings low. In this episode I’ll offer tips and ideas for easy work lunches!Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Hosted on Acast. See acast.com/privacy for more information.

If you’re an active female involved in recreational or competitive sport you might find this information particularly interesting. It may seem bizarre that you can be energy deficient in an age when we’re surrounded by food, but for a portion of our highly active population members it’s a real problem.In this episode I’ll look at relative energy deficiency in sport, what it is, the health consequences and how you can build a healthier long-term relationship with food to fuel your training. Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Scientific Paperhttps://bjsm.bmj.com/content/52/11/687 Hosted on Acast. See acast.com/privacy for more information.

Nearly 2 million Australians have pre-diabetes. It’s a silent condition with no signs or symptoms and 1 in 3 people with pre-diabetes will end up developing type 2 diabetes later on in life. A diagnosis of pre-diabetes can feel scary. Let me walk you through how I would help you, if you were a client in my office, who booked an appointment because you just received a pre-diabetes diagnosis.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubThe Healthy Eating Clinichttps://healthyeatingclinic.com.au Helpful links:https://www.diabetesaustralia.com.au/about-diabetes/pre-diabetes/ Ask me a question:Facebook: https://www.facebook.com/KateFreemanNutrition Instagram: @kfnutrition Hosted on Acast. See acast.com/privacy for more information.

If you can afford it, buying organic food is definitely ‘on trend’ at the moment and is a ‘wellness’ activity that many people aspire too. It also feels like you’re making the best choice for feeding you and your family. Pesticides and conventional farming definitely sound ‘bad’ when you start to delve into the world of buying organic produce.It might sound like a good idea but what does the science actually say about buying organic food? Let’s take a look.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Scientific Article:Organic Food: Buying More Safety or Just Peace of Mind? A Critical Review of the Literature. Critical Reviews in Food Science and Nutrition, 46:23–56 (2006)https://academic.oup.com/ajcn/article/92/1/203/4597310?login=true Hosted on Acast. See acast.com/privacy for more information.

Your total body weight is affected by a number of different lifestyle factors. One of those, that we often forget about, is sleep!In this episode, I’ll chat about sleep and how it effects your long-term health and more specifically your appetite and body weight.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubScientific Article:https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12499 Hosted on Acast. See acast.com/privacy for more information.

I have said many times over the course of my career: Meal Planning is the KEY to consistency. And I believe this wholeheartedly, but with some caveats. In this episode, I’ll discuss these caveats, why they’re important to take note of and talk you through the importance of a plan b (and plan c) meal plan to get you through the busy weeks. Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating Hub Meal Planning Resource:https://healthyeatinghub.com.au/meal-planning-for-busy-people/ Personality Quiz:www.16personalities.com Hosted on Acast. See acast.com/privacy for more information.

It seems pretty ridiculous to even have a podcast about this topic, but it just so happens to be one of the most common questions that I get asked in my job as a Registered Nutritionist. People are usually only worried about being hungry for one reason: they’re weight conscious and they’re worried about breaking their diet/eating too much.Life's too short to live with food stress, to become a habit builder and not a crash dieter check out Kate's course at Healthy Eating HubScientific Article:https://vtechworks.lib.vt.edu/handle/10919/37616 Hosted on Acast. See acast.com/privacy for more information.