Marion Physiotherapy blog page - Marion Physiotherapy

Gingerbread Bliss Balls

14/12/2023

These Gingerbread Bliss Balls are the bomb!

Deliciously tasty and a little bit fancy... perfect for a Christmas treat.

INGREDIENTS
150g fresh medjool dates
3/4 cup raw macadamias
1/2 cup raw cashews
1 tbsp tahini
2 tsp ground ginger
1 tsp cocoa powder
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp mixed spice (optional)
A few square of dark (70% plus) chocolate for drizzling

My top 5 flu fighting foods

7/6/2023

Winter’s here and now more than ever we’re all scrambling to find ways of improving our immunity and warding off the myriad of viruses that are waiting in the wings for a viable host.

Using food as medicine is a tool that we all have in our toolkit. We all eat right? So why not make your diet work for you and throw in some foods that have been scientifically demonstrated to reduce the frequency and severity of the winter bugs.

Here are my top 5 flu flighting foods to add to your diet ASAP….

Christmas Salmon Wreath & Tips to Prevent Overeating at Christmas

14/12/2022

Christmas is just around the corner. What’s your celebration food? Seafood is my celebration food! This year I decided to make this beautiful salmon wreath cold platter.

Banana & Chia seed cupcakes (Gluten and dairy free)

30/11/2022

This is a delicious sweet treat that is quick and easy to prepare. They are gluten and dairy free and have a higher protein content to most baked goods. They are also low in sugar and kids love them!

Ingredients
1 3/4 cups almond meal
1 tsp baking powder (GF)
1 large mashed banana
2 eggs
1/4 cup olive oil
1/4 almond milk (or other milk of your choice)
1 tbsp honey
1 tbsp Chia seeds

Korean Style Soba Noodle Salad

28/10/2022

Summer is nearly here and I'm getting excited for the salad season. I like salads, especially Asian fusion styles.

This Korean style soba noodles salad is full of flavours, and if you like it a little bit spicy, you are going to love it.

Ingredients:

4 cups (450g) cooked Soba noodles
1 cucumber, julienned
1 carrot, julienned
1 cup red cabbage, shredded
1 cup lettuce, shredded
kimchi
4 hard boiled eggs

*** Feel free to use other salad and protein options

Crispy roasted chickpeas

28/9/2022

If you like savory crunchy snacks, you are going to love this recipe – crispy roasted chickpeas! They can be added to your salads for a crispy texture, or can be your snack replacement to potato chips.

Benefits:

High in fibre, which is an anti-inflammatory component
Promote weight control, it helps you feel full longer
Prevent constipation
Promote cardiovascular health
They are very cheap to buy!

Frittata Muffin

15/8/2022

A well-balanced lunch is essential to:

providing ongoing energy for the afternoon work or study
preventing overeating at night

Don’t know what to have at lunch? Sick of sandwiches? Struggle to include more veg?
Try this frittata muffin recipe!

Nuts and Seeds Biscuits

28/6/2022

One of the dietary changes I made since becoming a dietitian is I’m eating more ‘bird food’. Seeds are tiny, but the impacts on our body are massive.

Benefits of seeds

Good source of fibre:

fibre has great anti-inflammatory effect
fibre also helps bulk and soften the stools to maintain bowel health
fibre could help lower your cholesterol level and slow carb digestion

Good fatty acids: flaxseeds, chia seeds, hemp seeds are good source of omega-3 fatty acids, which is another great anti-inflammatory component
Packed with vitamins and minerals (Vitamin E, iron, calcium, magnesium, selenium) to help our energy levels, boost our immune system and keep our bones strong

Beef Massaman Curry

25/5/2022

When it is cold outside, treat yourself to a delicious curry dish, which packed with flavour, makes the perfect winter warmer!

Lots of people think curry dishes are fattening, but here are 6 tips here to make your curry healthier!

make sure always add lots of vegetables in
use reduced fat coconut milk, milk, or yoghurt to replace cream
remove visible fat and skin from meat before cooking
try to add some legumes (such as chickpeas, 4 bean mix) and reduce the amount of meat
don’t serve with too much sauce
if there is potato in the curry, reduce the portion of rice or naan bread you have with it

Traditionally Massaman Beef Curry only has beef and potato in it, but I really enjoy bulking it up with more colours and nutrients!

Orange and Almond Cakes - inspired by our client Angela!

28/4/2022

I always get inspired when working with and discussing meal and snack ideas with our Pain Program clients. My favourite most recent inspiration are these orange and almond cakes, inspired by Angela!

They are moist, refreshing, and satisfying!

This recipe uses almond meal to replace normal white flour and doesn’t need butter. They are lower in carb and saturated fat, higher in protein and fibre, and are easy to make with simple ingredients.