Road Test: Healthy Eating Hub Kitchen Consultations

Posted on 29 October, 2015

Sugar-free. Paleo. Fat free. Low-fat. Low carb. No carb. NO CARB?!

I’m sure I’m not alone in feeling constantly bombarded by different messages around healthy diets and healthy lifestyles.

I’ve never been into fad dieting or intense exercise crazes, and feel that I have a reasonably sound understanding of good nutrition. But I’ll admit that food sound-bites like ‘No carbohydrates after 6pm’ do lodge themselves in my head.

Recently I’ve really struggled with making good decisions about what I eat.

I’m trying, but too often I feel like I’m on healthy-diet roundabout. Guilt trip. Healthy groceries only. Eating better. Good work! Small treat. Indulge. “Oh god the whole packet is gone!”

One of the Healthy Eating Hub approval meals

So, when the opportunity came up to road-test one of The Healthy Eating Hub’s Kitchen Consultations, I was really interested in getting some professional insight into my eating habits and my attitudes towards carbohydrates.

The concept behind the Kitchen Sessions is that you get nutritional advice from a dietician, which you then put into practice by actually cooking meals that follow healthy eating principals.

I’m really keen to explore how to integrate carbohydrates in an enjoyable and healthy way into my lifestyle.

I sign up for the ‘carbohydrate’ session, but before I can jump straight in to cook, I book my first consultation with Clare Wolski, an Accredited Practicing Dietician. We have a friendly and detailed conversation about my lifestyle and food habits, so that she can tailor my kitchen session.

We discuss in detail what I enjoy eating and how regularly I eat certain foods, and those which I’m less interested in and rarely eat.

One of my main challenges is restricting carbohydrates at lunchtime, which leads to my energy levels crashing in the afternoon and the social club chocolate fundraiser receiving a large donation.

One of the Healthy Eating Hub approval meals

Clare discusses with me the value of eating meals made of ingredients with a high nutrient density.

She reassures me that I should be eating a good source of carbohydrates throughout the day, which will lead to me feeling fuller for longer, boost my energy levels and benefit my overall health. I leave feeling motivated and armed with practical advice – more on that in a moment.

Arriving back at The Healthy Eating Hub the following week for the Kitchen Consultation, the kitchen is laid out with bright vegetables, and there’s a pot of brown rice cooking on the stove.

Whilst we prepare ingredients together, Clare and I discuss some of the changes I’ve made in my thinking processes and physical activity in the past week (Power Yoga! Carbs are ok! Fitbit! How can I fit more veggies on that plate?).

One of the best pieces of advice that Clare gives me is to use is The Plate Model when I’m planning and preparing meals to ensure that I’m getting a satisfying and nutritious meal.

Essentially, you load your plate with 50% vegetables, 25% protein, 25% carbohydrate and a small amount of fat.

Clare and I use this model when preparing a delicious mixed bean and rice salad, which is packed with ingredients I enjoy like capsicum, beans, nuts, cranberries and brown rice.

Jose’s Brown mixed bean and rice salad

It also has a flavour-packed dressing made from soy sauce, lemon juice, garlic and olive oil.

In about 15 minutes I have a delicious, colourful lunch that’ll last me for two days, and a recipe I can use as a side salad with tuna, chicken or feta cheese. When I eat it the next day, it leaves me feeling full and I savour every mouthful.

The other dish that we create together is a divine recipe for cheesy sweet baked potato.

I make a parmesan crust bake with flavours of cumin, paprika and chilli powder, which tastes delicious later with a spoon of greek yogurt and accompanied by a tender piece of lamb, a stack of asparagus and edamame beans.

Jose’s cheesy sweet potato bake

I leave my Kitchen Consultation armed with some great resources, tasty and practical food plans, and feeling motivated to build Clare’s nutrition advice into my lifestyle.

The skills I picked up are convenient and simple to put into practice, and my attitude towards carbohydrates has definitely shifted.

Eliminating or severely restricting my carbohydrates is not the answer, so I’m now considering them as part of the bigger picture to a healthy lifestyle and finding the right energy balance.

the essentials
What: Kitchen Consultation, carbohydrate topic.
Where: The Healthy Eating Hub, 83/170 Flemington Rd, Harrison ACT
When: A range of different food topics are covered on a fortnightly basis, see website for the Spring program.
How Much: $80 for 30 minutes (note, you need to be a current client of The Healthy Eating Hub. The cost of the first consultation is $140 for individuals and $190 for couples. HICAPS facilities are available).
Web: healthyeatinghub.com.au

Jose attended her initial consultation and subsequent Kitchen Consultation courtesy of The Healthy Eating Hub. She thanks Clare and the Hub for their professional advice and the valuable experience of the Kitchen Consultation.