Our Blog - Inspiro | Healthy eating

Your food can effect your mood

Fri 23 Aug 2019

The quality of food you eat can impact on your physical and mental health. Eating a healthy diet means you're less likely to get depression.It is only relatively recently that we have started to develop a clear understanding that lifestyle behaviors, including what we eat, have an influence not...

Health Dietitian Healthy eating

Tasty banana, date and chia biscuits recipe

Mon 22 Jul 2019

These biscuits aren’t your regular healthy flavourless biscuits, they’re soft, chewy and most importantly full of nutritious ingredients. They don’t take long to make and whether you’re having them for breakfast or as a snack throughout the day these biscuits are a healthy alternative to a food...

Recipes nutrition Healthy Healthy eating families

Yarra Ranges residents not eating enough fruit and vegetables

Mon 1 Jul 2019

There are some great advantages to living in the Yarra Ranges – like the open green areas and park lands that encourage us outdoors. You would think that being closer to farms, orchards and nature, might mean we are more likely to be active and eat more fresh fruit and veggies. But this isn’t so.

Exercise Healthy eating

Simple changes to make healthy eating easy

Wed 26 Jun 2019

Eating healthily is often seen as a big change that people make (or don't make). We hear about carb free diets, 5/2 diets (where you eat normally 5 days a week and fast the other 2) and plenty of other drastic changes to how we normally eat that promise to be healthier. In reality, healthy...

nutrition Healthy eating

Dom's chicken noodle soup recipe

Sun 23 Jun 2019

This homemade and easy to make chicken noodle soup recipe was created for our staff recipe book by student dietitian Dom. You can make this soup from scratch in under forty minutes, It is perfect for any day of the week, plus it's healthy, low calorie and filling, with delicious flavour! With...

Recipes Healthy eating

8 homemade nut-free lunchbox snacks and recipe's

Thu 13 Jun 2019

With nuts and anything containing even a trace of nuts being banned from all Australian schools it has changed the range of foods we can put in our kids lunchboxes. Finding healthy nut free snacks for the kids' lunchboxes can sometimes be a challenge. Here are 8 homemade nut free lunch box...

Recipes Dietitian nutrition Healthy eating families

How to reduce your risk of 13 cancers

Sat 1 Jun 2019

Australia is in the midst of an obesity epidemic with 63% of adults being overweight and 31% of children being above their healthy weight. ⁽¹⁾ Obesity is now a leading preventable cause of cancer ⁽²⁾. Over the last decade, strong evidence has shown that increased body fat and toxic fat around...

Dietitian Healthy Healthy eating

7 foods to eat for healthy teeth

Fri 31 May 2019

Does food actually affect the health of your teeth? If it does, how do we take care of those pearly whites? Did you know that oral health problems are the second most expensive disease group to treat each year Australia wide?

Dental nutrition Healthy eating

14 yummy, healthy platter ideas

Wed 1 May 2019

Sometime over the next few weeks, you'll either have to entertain friends and family for a meal, or bring some food with you to an event. I usually put my hand up to bring the bread or drinks because I'm a terrible cook, and it's safer for me and everyone else. But this year, thanks to ...

Healthy eating

Pesto & Chicken Salad recipe

Tue 30 Apr 2019

This Pesto & Chicken Salad recipe was created for our staff recipe book by student dietitian Laura and Inspiro health promotion officer Toby. It has two possible ways to make the pesto component, one from Laura and one from Toby. If you are running short for time or can't access the needed...

Recipes Healthy eating

Healthy Mexican Bowls recipe

Mon 18 Feb 2019

Healthy Mexican Bowls might seem like a bit of a fad, but the fact is that they are one of the easiest and most delicious ways to quickly combine healthy great tasting and fresh ingredients. Healthy, filling and a good-for-you Mexican Bowls can be prepared in only minutes!

Dietitian nutrition Healthy eating

10 ways to avoid permanent weight gain this Christmas

Wed 28 Nov 2018

With Christmas parties and new year events over the coming weeks, it’s easy to over indulge in food and drinks. A work party here, a school fete there, Christmas lunch at your place, Christmas dinner at your in laws, New Year’s Eve celebrations, and not to mention several BBQ's in between.

The...

Dietitian nutrition Healthy eating

Banana, vanilla and cinnamon healthy pancakes recipe

Wed 28 Nov 2018

This two ingredient banana pancakes recipe comes from one our Deakin University student dietitian Laura. It's a healthier (much healthier!) version of pancakes. Our senior dietitian Tracey has edited the article and provided some healthy tips.

Recipes nutrition Healthy eating families

When weight gain after kids won't go away

Tue 30 Oct 2018

Before having kids, I was reasonably slim and fit. After my first child, I gained 5 kilos: a little muffin top, and roundness around my hips and thighs. I wasn’t too worried and promised myself I would lose the weight and get back into shape. That was more than ten years ago.

Dietitian Healthy eating

A lifetime of emotional eating sucks - this is how I got my life back

Tue 30 Oct 2018

I have always been an emotional eater. It’s just been so normal for me for so long, I figured I had no will power and I was just lazy. Feeling angry, I would eat chocolate, stressed, I would go for the chips, or tired I just ate. With a few too many kilo-joules I decided I needed to do...

Healthy eating

Risoni & broccoli pasta salad recipe

Mon 15 Oct 2018

Here at Inspiro we love to cook - so we decided to put together a staff recipe book. This is the first recipe from our soon to be released recipe book, and it's a favourite - it's very healthy but it also has plenty of protein (19.6 grams per serve) and only 19.3 grams of carbohydrate per serve.

Recipes nutrition Healthy eating

93% of Aussie parents want fast food to stop doing this...

Wed 3 Oct 2018

After much success last year, Parents’ Voice is initiating the second launch of its #waterwiththat campaign. The campaign aims to gain support for a petition to urge Fast Food to change the default beverage in kids’ meals from sugar-sweetened beverages to water.

Healthy eating families

How to make a delicious, healthy meal from canned food or leftovers

Thu 20 Sep 2018

We’re talking canned goods and leftovers today. I love the convenience of canned goods, and also the ability to use ingredients that you have in storage and might have to throw out otherwise. I also hate wasting perfectly good leftovers, and lets be honest, we all do it from time to time.

Recipes nutrition Healthy eating

Dietitian approved sin free lasagne

Mon 3 Sep 2018

This is a healthy, delicious lasagne - perfect for the colder months, perfect for families and perfect fussy eaters.

meals Dietitian nutrition Healthy eating

Ancient grains granola bars with honey and chia

Fri 31 Aug 2018

Ancient grains granola bars with honey and chia are deliciously healthy. These super seedy bars are not only super simple but also super delicious! That's a lot of supers - but in reality it's true, this is the perfect bar, it's ideal for a multitude of different occasions, places and...

Recipes nutrition Healthy eating

Inspiro dietitian approved salmon and sweet potato patties

Wed 22 Aug 2018

This is one of my back up, always in the cupboard meals and it's easy to make. Salmon and sweet potato patties are high in omega 3 (great for your brain and heart), they have good quality, low GI carbohydrate and can be served with whatever salad or vegetables you have on hand.

Recipes Healthy eating

Sweet potato brownies from dietitian Liam

Thu 16 Aug 2018

I know what you’re thinking, sweet potatoes in brownies… surely not? But I implore you, don’t knock this recipe until you’ve tried it! We’re encouraged to have veggies at every meal so why not have them for desserts too?

Recipes Dietitian Healthy eating

Nutritious protein packed home-made banana bread

Fri 27 Jul 2018

Banana bread is an absolute classic, it’s moist and fluffy and fills the house with that beautiful warm baked banana smell. This is a healthier version of the classic dish, it’s filled with delicious pumpkin seeds and sun flower seeds for added crunch and nutrients. It also includes healthy fats...

Dietitian nutrition Healthy eating

How to make delicious home-made sushi

Thu 19 Jul 2018

Sushi is something I always find myself buying when I’m at a shopping centre or at a restaurant. The stickiness of the rice, the squishyness of the avocado paired with crunchy veggies or crispy chicken are some of the reasons why I love sushi so much. But while it is delicious it can be quite...

nutrition Healthy eating

Crunchy Nut and Fruit Balls

Tue 10 Jul 2018

They’re crunchy and packed with healthy ingredients like nuts, almonds and dates. Best of all super fast to make, and there's absolutely no cooking involved! Just be careful not to pop them in your kid’s lunch box if they have any banned nuts in them!

meals Dietitian nutrition Healthy eating

Chicken and chorizo one pot paella

Thu 5 Jul 2018

This is a beautiful dish, something you’d usually have out at restaurants and think to yourself “this is delicious, but surely this is complicated to make.” Well you can now cast those doubts aside as all it takes is less than hour of your time to make this simple Spanish dish!

meals Dietitian nutrition Healthy eating

Cheesy Vegemite scrolls - a kids' cooking test winner

Thu 28 Jun 2018

This weekend, my 8-year-old daughter Sunday and I tried making dietitian Liam's wholemeal cheesy vegemite scrolls. We followed the recipe for the wholemeal flour, and had our vegemite and grated tasty cheese ready.

Recipes nutrition Healthy eating families

Hearty tomato and vegetable soup

Mon 25 Jun 2018

For a delicious, filling and healthy meal that I like to make at home have a look at this healthy tomato and vegetable soup approved by Inspiro dietitian Tracey. The treasure of ingredients in a single bowl of soup provides an excellent balance of carbohydrates, protein and fats as well as the...

Recipes nutrition Healthy eating

Homemade wholemeal cheesy Vegemite scrolls

Thu 21 Jun 2018

Hi all. Inspiro dietitian Liam here again with this week's recipe. Let’s face it, cheese and Vegemite are a delicious combination and what’s even better is that this recipe provides a delicious combination that’s also healthy. This is a simple, quick and cheap recipe that is a perfect snack for...

Recipes nutrition Healthy eating

How to make delicious and healthy homemade dips

Tue 12 Jun 2018

Store bought dips have preservatives, lots of salt and other additives, plus they've been in a jar for who knows how long... Why not make your own delicious, fresh and healthy dip. It's easier than you'd think. This recipe comes from Inspiro Dietitian Tracey Higgins.. Tracey is a university...

Recipes nutrition Healthy eating

Mexican inspired black bean and zucchini fritters from dietitian Liam

Mon 4 Jun 2018

Mexican inspired black bean and zucchini fritters are simple, quick and easy to make. These are great for a snack, great for when you’re entertaining guests, great for an appetiser, honestly, they’re just great. Cooked with fresh ingredients they’re packed with veggies including black beans,...

meals Dietitian nutrition Healthy eating

What is the healthiest breakfast cereal?

Tue 27 Mar 2018

Tracey Higgins – Inspiro dietitianA common question I get is "what is the healthiest breakfast cereal?" And my answer is.....

nutrition Healthy eating

Win at the supermarket - healthy supermarket tours

Fri 12 Jan 2018

Supermarkets are overwhelming and intimidating. You're in a rush and you dash into a supermarket for some basics but you end up spending way more than you'd planned, and probably not on the good healthy stuff.

Healthy eating

Overcome emotional eating and feel better about your food choices

Fri 5 Jan 2018

Being more in control of your eating and your emotions around food seems difficult but it is possible. Improve your eating choices by making easy modifications to your eating.

Healthy eating