Community, Dietetics

Tips on how to save on the high cost of groceries

Posted on March 25, 2024March 25, 2024 by Nicole Cook

25
Mar

A staggering 20% of food that Australians buy goes into the bin unused or expired. By being mindful of shopping habits and making small changes, you can enjoy both the benefits of saving money and eating healthily while also doing your part to reduce food waste.

Here are a few quick tips;

Planning your meals for the week can help you make a grocery list that ensures you only buy what you need, reducing the risk of impulse purchases.
Look for sales and discounts on items you regularly use and consider buying in bulk for items with a longer shelf life.
Opting for seasonal fruits and vegetables can not only save you money but also provide you with fresh and flavourful ingredients for your meals.

Be Prepared

By checking what you already have at home and aligning your meals with what’s on sale, you can not only save money but also make sure you’re eating balanced and nutritious meals. Once you have your plan and shopping list ready, you’ll find that grocery shopping becomes more efficient and cost-effective.

Reviewing supermarket catalogues can provide an insight into items that are on special, providing additional savings. Plus, having a meal plan in place can help you stay organised throughout the week and reduce food waste.

Take the time to plan, and you’ll enjoy the benefits of healthier choices and a happier wallet.

Timing the Shopping Adventure

Timing can play in your favour, as supermarkets often mark down prices later in the day. Items like bakery goods, fruits, vegetables, meat, and dairy typically go on sale in the evenings. Opting for canned or frozen foods can also help reduce food waste.

Purchase fruits and vegetables unpackaged, rather than pre-packaged, to help cut down on food waste (you only buy what you need) and be more eco-friendly. Buying in bulk during sales can save money, but ensure you have a storage plan in place to prevent spoilage, as it won’t be a deal if it goes to waste.

When buying meat, consider purchasing larger cuts and dividing them into smaller portions for future meals. This not only saves money but also reduces the risk of food spoilage. Additionally, try to plan your meals ahead of time to make sure you use up all the ingredients you purchase.

Leftovers can be transformed into delicious new dishes to prevent them from being thrown away. By being mindful of your purchasing habits and making smart choices, you can not only save money but also contribute to reducing food waste and being more environmentally conscious.

Prepare Locally and Expand Shelf Lives

By being mindful of your food choices and storage methods, you can enjoy delicious meals without breaking the bank.

Explore local farmer’s markets can provide you with fresh, seasonal produce at affordable prices.
Get creative in the kitchen by trying out new recipes that incorporate leftovers or make use of ingredients that are on sale.
To preserve your fresh produce, keep it away from direct sunlight and separate ripe fruits from less ripe ones to avoid hastening the ripening process.
When storing vegetables and fruits in plastic bags or containers, include two sheets of paper towel to absorb excess moisture and prevent spoilage.
Some fruits and vegetables naturally have a longer shelf life and are wise choices for your weekly shopping list, such as cabbage, celery, carrots, onions, fresh beetroot, potatoes, and pumpkin.

Meat advice

Meat can be a pricey item in your shopping list. Supporting local butchers for your meat needs is not only a great way to connect with your community but also a sustainable choice that can help reduce waste and cut down on costs.

Buying in smaller quantities can help minimize waste and ensure that you are only purchasing what you need. Understanding the recommended serving sizes for cooking can be beneficial, as we tend to overindulge in meat. Aiming for around 100g of uncooked meat or chicken by weight is ideal.

To stretch meat dishes, consider adding budget-friendly ingredients like tinned lentils and beans, which complement dishes such as tacos, bolognaise, meatloaf, and burger patties.

If you need some help with menu planning or if you have some specific dietary or health requirements our Empower Dietitians offer practical solutions for improving nutrition and wellbeing on any budget.

Get Started With Our Home Care & NDIS Services

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Announcements, Community, Dietetics, In Home Care

Meet Kara: A Dedicated Dietetic Professional and Advocate

Posted on February 6, 2024February 6, 2024 by Nicole Cook

06
Feb

Meet Kara: A Dedicated Dietetic Professional and Advocate

Kara is professional and passionate about nutrition; she is an active advocate for the dietetic profession and enjoys supporting Dietitians to realise their full potential to thrive in their careers.

She has gained a range valuable experience working with the elderly in residential aged care, rehabilitation settings, and in-home care in various settings working with Peninsula Health, Monash Health and Alfred Health

Kara recognises the importance of meeting people at their most vulnerable times and provides person-centred and individualized care that can improve their quality of life.
I am also passionate about supporting Dietitians to achieve their full potential and thrive in their careers. Sharing my passion for food with clients, their families, and caregivers is one of the most rewarding aspects of my work.

When Kara is not working, she enjoys traveling with her family and discovering new places and foods with their favourite destination being Vietnam.

Kara will be the Dietetic Team Lead and will be seeing clients in South East Victoria. Welcome Kara.

Get Started With Our Home Care & NDIS Services

Simply click on the image below for our referral form.

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Managing Salt Intake…

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Announcements, Dietetics

Eating Well On a Budget

Posted on May 3, 2023December 15, 2023 by Nicole Cook

03
May

Inflation proof your diet

With prices having increased by 8% in the last year, Australians are spending more on food putting strain on household budgets. This makes eating a balanced and nutritious diet tricky, but not impossible.

Use these effective strategies to ensure you are eating well and saving at the till.

Reducing wastage

According to FoodWise, Australians discard up to 20% of the food they purchase. Eliminating food waste with a little bit of planning can lead to big savings on your food bill.

• Plan and shop according to the meal plan.

• Cook in batches and freeze portions for later use.

• Think about how to use your leftovers for lunches and in other meals.

• Organise your pantry and fridge according to expiration dates.

Top Tip: Don’t go grocery shopping hungry, you may end up with more than you need.

Saving at the shops

Even in a time of rising prices, it’s still possible to save at the till.

• Keep an eye out for special offers when meal planning.

• Bulk buy pantry staples when they are on sale.

• Canned and frozen fruits, vegetables and fish are cost effective and usually just as nutritious as the fresh versions.

• Look for unbranded alternatives.

Top Tip: Buy seasonal fruits and vegetables- it is better for your wallet, the planet and local growers and farmers.

Increasing flavour and nutrition, decreasing cost

Saving money shouldn’t mean sacrificing on essential nutrients and flavour.

• Protein can be found in pulses and legumes, not just meat. Extend your meal by adding them to what’s in the pot- chickpeas in stews, beans in curry’s and lentils in salads are all cost effective ways of increasing nutrients and fibre.

• Experiment with spices and herbs to enhance flavour, rather than using expensive pre-prepared sauces and rubs.

• Whole, unprocessed foods tend to be more nutrient dense and filling, so steer clear of ultra processed foods like chips and lollies that are low in nutrients.

Top Tip: Fibre fills you up, so stick to brown rice and wholegrain bread for a more satisfying meal.

Substitutes and alternatives

When ingredients get more expensive, looking for tasty alternatives is daunting. Here are some foods that give the biggest nutritional bang for your buck in Autumn and Winter.

If you need some help with menu planning or if you have some specific dietary or health requirements, Dietitians offer practical solutions for improving nutrition and wellbeing on any budget.

Recipes that are good for your wallet and body:

Click on the image to download the full recipe

…

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Announcements, Dietetics

Managing Salt Intake for Better Health

Posted on March 14, 2023December 15, 2023 by Nicole Cook

14
Mar

Salt, also known as sodium chloride, is an essential mineral that plays a crucial role in our body’s functions.

Salt helps regulate fluid balance, muscle contractions, and nerve impulses. However, excessive salt intake can have negative effects on our health. This blog explores the effects of salt on the body, why it’s important to manage salt intake, alternatives to salt for better health, and tips to reduce salt in the diet.

Salts’ effect on the body
Salt is a key component of our body’s fluids, and it helps regulate the balance of fluids inside and outside our cells. When we consume salt, it’s broken down into sodium and chloride ions, which are absorbed into our bloodstream. Sodium is an essential electrolyte that helps regulate fluid balance, muscle contractions, and nerve impulses, while chloride is important for maintaining the acidity of our stomachs.

Why we need to manage salt intake
According to the World Health Organisation, the recommended daily intake of sodium for adults is less than 2,000 mg, or 5 grams of salt. However, the average Australian consumes nearly double this amount, often without realising it. Many processed and packaged foods are high in sodium, and salt can sneak into our diets without us even adding any to our meals.
Managing salt intake is important for maintaining good health and preventing chronic diseases. High sodium intake is linked to high blood pressure, which can increase the risk of heart disease, stroke, and cause fluid retention, which can lead to swelling. By reducing salt intake, we can lower blood pressure, reduce the risk of heart disease and stroke, and improve overall health.

Alternatives to salt for better health
While salt is a key ingredient in many recipes, there are several alternatives that can be used to add flavour without adding sodium. Herbs and spices, such as garlic, ginger, and cumin, can add flavour and aroma to dishes without adding salt. Lemon juice and vinegar can also be used to add tanginess and flavour to foods.

Tips to reduce salt in your diet
• Read food labels: Check the sodium content of packaged and processed foods before buying them. Choose low-sodium or no-sodium options when possible.
• Use herbs and spices: Experiment with different herbs and spices to add flavour to dishes without adding salt.
• Cook at home: When cooking at home, use fresh ingredients and reduce the amount of salt used in recipes.
• Eating out at restaurants can contribute to excessive salt intake, so avoid the very salty options and choose the lower sodium items on the menu.
• Be mindful of condiments: Condiments, such as soy sauce, ketchup, and salad dressings, can be high in sodium. Choose low-sodium options when possible.

Reducing your salt intake doesn’t have to mean bland meals and you can stop salt sneaking into your diet and still enjoy nourishing and satisfying food.

If you are struggling to balance your salt intake and would like some more practical strategies, dietitians can assess your unique needs and help you reach your health goals with menu and meal planning that keep your food delicious and meal preparation easy.

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Announcements, Community, Dietetics, Physiotherapy, Speech Therapy

An innovative approach to delivering Allied Healthcare to remote WA

Posted on February 28, 2023December 15, 2023 by Nicole Cook

28
Feb

Kojonup: An innovative approach to delivering Allied Healthcare to remote WA

Working together as an integrated team, Empower Healthcare clinicians and Residential Aged Care Facility Springhaven relished the opportunity of in-person collaboration to care for residents despite their remote location.

Kojonup is a town situated 250km Southeast of Perth with a population of little over 1000. Therefore it’s not surprising that the town’s only aged care facility struggles to procure Allied Health locally in order to meet compliance and care standards.

In total WA has only 22 Speech Pathologists per 100,000 of population, and nationally and only 17 per 100,000 in remote regions.

With demand far outstripping the number of allied health clinicians in remote and metropolitan WA areas, Springhaven Lodge in Kojonup was one such facility.

Springhaven Lodge contacted Empower Healthcare West Perth office for Dietetic, Speech Pathology and Occupational Therapy services. The challenge of providing these services in the most cost-effective, efficient and sustainable way fell to the team of our Perth based clinicians who understood that an innovative approach to service delivery would be needed.

Empowers interdisciplinary team of Speech Pathologist, Dietitian and OT’s set about developing an understanding of the unique requirements of the facility. They brainstormed the best method of delivering high quality healthcare and the best possible outcomes for the residents and staff. In collaboration with the facility manager, it was decided that a combination of telehealth and in-person assessment, intervention and training was the best approach.

A well planned and outcomes-based trip was organised for the team, who understood that efficiency and efficacy were key when time is limited. During their first day at Springhaven, the clinicians conducted menu audits, individual and process assessments, IDDSI training and implementation and staff training.

Working together as an integrated team, Empower and Springhaven staff relished the opportunity of in-person collaborative care for residents and implementing sustainable interventions and care plans. With ongoing bespoke telehealth and onsite support, Springhaven residents are now receiving the high-quality care they deserve.

We look forward to a building relationship with Springhaven and its residents and bringing this approach to other remote Residential Aged Care facilities in the future.

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Trust your Gut – a guide to help you eat your way to wellness

Posted on January 31, 2023December 15, 2023 by Nicole Cook

31
Jan

The key to a healthier life may have been inside us all along!

It seems not long ago that talking about tummies and how they worked was considered an embarrassment. Nowadays we know better. As far from being merely a tube carrying the forgotten remnants of meals to their exit point, the gut is emerging as playing a vital role in wellbeing and health. From mood regulation to bone health, our guts are responsible for all sorts of important bodily and mental functions and are the undervalued superheroes of the digestive system.

February is gut health month and along with some great resources from our friends at Dietitian Connection Australia, here are some of Empower Healthcare’s top tips for improved gut health.

Eat Well

Focus on consuming a varied diet that doesn’t exclude entire food groups but rather aims to maximise good nutrition. A large body of evidence points to diets that are based on fruit, vegetables, pulses, whole grains, seeds, tubers, nuts and dried fruit as being best for our guts and bodies in general.

Top Tip: Try increasing your veggie and fruit intake by grating carrot into pasta sauce or some apple into your morning porridge.

Move Well

We all know that exercise is good for our muscles and hearts, but it is also great for our guts. The rhythmic movement of walking, for instance, assists our guts to do their work. Exercise is also a great way to manage stress, which has a negative effect on gut health.

Top Tip: Start where you are. There’s no need for expensive gym memberships and equipment, moving more may mean increasing your daily step count with a short walk, adding a flight of stairs to your routine, or completing seated exercises in the comfort of your own living room.

Rest Well

Our guts do some of their best work while we are sleeping. During the night, the tissues in this area grow, repair, and rebuild themselves. Good gut health also aids good sleep by releasing chemicals that regulate our sleep and wake cycle. So it’s a win-win!

Top Tip: Eat the last meal of the day early, at least 3 hours before bedtime, to allow your digestive system to work it’s magic before you try to sleep.

Small changes made consistently can add up to big results over time and help your gut do it’s important work. If you, your client or someone you care for is struggling with tummy trouble that is proving tricky to resolve, our Empower Dietitians can assist. They can develop meal plans that help heal and restore gut function and unlock vitality and well-being at all life stages.

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Announcements, Community, Dietetics, Home Nursing, In Home Care, NDIS, nursing

Living life to the full after Ostomy surgery

Posted on January 23, 2023December 15, 2023 by Nicole Cook

23
Jan

How Empower Nurses and Dietitians can help with Ostomy management

Nurses and Ostomy Care

While many people with a stoma or ostomy can independently care for themselves, there are times when some extra help is required. This may be when adjusting to living with an ostomy, when experiencing illness or when managing additional health conditions or disability. Empower nurses provide general ostomy management and support for people who need it. They are fully equipped for ostomy care and carry emergency kits.

As part of delivering high quality nursing services, our Nurses provide:
• Ostomy bag changes
• Assessment of stoma and skin health
• General assessment of health, including monitoring for digestive problems
• Referral to Stomal Therapists if complex care is required.

Dietitians and Ostomy Care

It is possible for people with an ostomy to eat a full and satisfying range of foods. In fact, eating real food after surgery can help the digestive system to begin functioning again. However, learning what foods are easiest to digest, how a person’s body is responding to certain foods and how to maintain good nutrition following surgery can require the input of a Dietitian.

Dietitians can help people:
• Manage low appetite following surgery
• Ensure adequate nutrition and energy levels
• Develop meal plans that are enjoyable and nutritious
• Make dietary adjustments when necessary
• Monitor dietary intake, digestive health and stoma output
• Manage additional health conditions, like diabetes and hypertension
• Choose and use supplementation appropriately.

For in-home, professional care while recovering from surgery, living with a chronic condition or when managing life’s unexpected health challenges, let Empower take care of your health needs.

Click to read more about our Nursing and Dietetic Services

Catheter management

Medication management

Wound care

Nutrition and the Immune System

Simply click on the image below for our referral form.

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Announcements, Dietetics, In Home Care, Occupational Therapy, Physiotherapy

The evidence is in – exercise matters

Posted on August 29, 2022August 29, 2022 by Nicole Cook

29
Aug

Why exercise matters? Considering the evidence

A review of: Exercise comes of age; The Journals of Gerontology

We all have the intuition that exercise is good for us and most of us recognise that we feel better when we are regularly doing physical activity that we enjoy. Why, then, do we not talk about how exercise benefits us most as we age?

As this article discusses, many GPs and gerontology specialists stop short of exercise prescription for older adults, which is as shame, as the evidence is in and it indicates that exercise has a significant role to play as we get older.

The article we reviewed identified 4 key areas that are important when thinking about aging and exercise.
• Regular physical activity contributes to health and well-being, minimising the changes associated with aging and a sedentary lifestyle.
• Participating in regular exercise increases longevity and decreases the risk of many chronic diseases like cardiovascular disease, stroke, type 2 diabetes, obesity, hypertension, osteoarthritis, depression, and osteoporosis.
• Exercise can be used alongside medical treatments for chronic health conditions and improve health outcomes as well as counteract the negative side effects of some medical treatments.
• Regular participation in physical activity or exercise may assist in the prevention and treatment of disability.

The researchers advise that

exercise recommendations should be made by clinicians who have the skills to do so and should be specific to the needs of individuals with support systems and monitoring for progress.

Physiotherapists, Allied Health Assistants, Osteopaths, Nurses and Occupational Therapists can all have a role in promoting evidence-based exercise therapy for clients at home or in residential facilities. For a healthier tomorrow, help your clients start living an active life today.

To learn more, follow the link below:

Exercise comes of age; The Journals of Gerontology: Series A, Volume 57, Issue 5, 1 May 2002 https://academic.oup.com/biomedgerontology/article/57/5/M262/620575?login=false

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Announcements, Dietetics

Welcome Dietitian Maddie to our team

Posted on July 7, 2022July 7, 2022 by Nicole Cook

07
Jul

Empower Healthcare is pleased to welcome Dietitian Maddie to our team!

Since graduating with a Masters of Dietetics, Maddie has worked with a broad range of clients across all life stages. Alongside experience in chronic disease management, Maddie has a passion for helping people develop healthy relationships with food. She brings varied and evidence-based expertise to her therapy sessions.

Of her person-centred approach to Dietetics, Maddie says:

I enjoy getting an insight into the role food plays in my clients’ lives and using this to assist them to reach their food and nutrition goals. I enjoy developing meaningful relationships with my clients and I have found this to be a crucial step in implementing successful nutrition interventions and therefore reaching my client’s desired nutrition outcomes.

When not working, Maddie is an avid cook who loves preparing delicious and nutritious meals for friends and family in her free time. She balances this with an active lifestyle, playing basketball and netball.

Maddie joining Empower is sure to be a recipe for success!

Download our Dietetic Flyer

…

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Announcements, Dietetics

Nutrition and the immune system

Posted on June 29, 2022 by Nicole Cook

29
Jun

Winter has arrived for much of Australia, bringing lower temperatures and increased rates of seasonal colds and flu alongside the ongoing COVID pandemic.

One of the most powerful tools we have in maintaining good immune function and health during the winter months is our diet.

While there is no single food that ensures good immune function, eating to support a healthy immune system does not need to be complicated. Making sure your diet is varied and consist mainly of unprocessed foods will get you most of the way there.

For the rest, there are a few key micronutrients the have been identified as critical for the growth and function of immune cells, including:

Iron
Iron is a component of the enzymes needed for immune cell function.
Sources include red meat, beans, nuts and fortified breakfast cereals.

Vitamin A
Vitamin A helps protect against infections by keeping skin and the lining of the mouth, stomach, intestines, and respiratory system healthy.
Sources include orange and red fruits, and vegetables like carrots, apricots, and bell peppers.

Vitamin C
Vitamin C is vital for the formation of antibodies and white blood cells.
Sources include citrus fruits like oranges, grapefruit, strawberries, and tomatoes.

Vitamin D
Vitamin D helps regulate antimicrobial proteins that can directly kill pathogens.
Sources include sunlight, fatty fish (like salmon), egg yolks, and fortified dairy.

Vitamin E
Vitamin E is an antioxidant that protects cell membranes from damage.
Sources include seeds, nuts, vegetables oils and peanut butter.

Zinc
Zinc is needed for wound healing and supports immune response.
Sources include meats, whole grains, milk, seeds, and nuts.

Selenium
Selenium is an essential trace mineral important for fighting infection and immune function.
Sources include seafood, Brazil nuts, red meat, and poultry.

The best place to get your nutrients is through foods but if you struggle getting everything you need through diet alone Dietitians can help with menu planning, food choice and supplementation if needed.

Finally, remember that diet is important but there are other things we can do to help our bodies fight infections and stay healthy. Getting enough sleep, reducing stress, and staying active all contribute to maintaining and improving resilience to infection and well-being during the colder months and throughout the year.

Download our Dietetic Flyer

…

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