Holistic Me

Holistic Me Our diverse team aims to provide a range of individual services tailored to your specific needs. Dietitian and Academic Educator. Please contact to arrange.

NDIS agency registered - Capacity Building (CB) or Health and Wellbeing NDIS funding categories. More hours are available including home visits for NDIS clients than what is indicated on my page. Medicare and private health Dietitian. Special interest in immunology, microbiology, FODMAP and SIBO.

We're so grateful for families like Victor's who've been with us for years. Thank you Natalie for the kind words, it mea...
02/09/2026

We're so grateful for families like Victor's who've been with us for years. Thank you Natalie for the kind words, it means a lot to our whole team. 💕

Budget friendly doesn't mean boring, and eating well on a budget isn't about cutting corners on nutrition. It's all abou...
31/08/2026

Budget friendly doesn't mean boring, and eating well on a budget isn't about cutting corners on nutrition. It's all about choosing staples that work for you! Here's what we recommend:

Wholegrains - a source of fibre that supports steady energy throughout the day
Eggs - an affordable source of protein and key nutrients
Yoghurt - protein and calcium, plus gut-friendly cultures in some varieties
Canned legumes - a budget-friendly source of plant protein and fibre
Frozen veg - just as nutritious as fresh, picked and frozen at peak ripeness
Fruit - naturally sweet, full of fibre and micronutrients
Herbs and spices - add flavour without relying on extra salt or sugar

They keep well, are affordable and can be used to build a balanced meal any day of the week!
Save this post to help you stock up on your next shopping trip!

Chicken and Leek Pies 🥧These were made in a recent session with a client, working on cooking skills and confidence in th...
27/08/2026

Chicken and Leek Pies 🥧

These were made in a recent session with a client, working on cooking skills and confidence in the kitchen. We used the Kmart pie maker for these. Around $29 and an easy option for making a hot meal at home.

Recipe below, give it a go! 👇

Makes 4 small pies (2 serves)

Ingredients 🛒
1 Tbsp extra virgin olive oil
200g chicken breast, diced
1 leek, finely sliced (white part only)
1 small carrot, finely diced
½ brown onion, finely diced
Salt and pepper
1 tsp garlic powder
1 tsp dried thyme
1 Tbsp plain flour
¼ cup skim milk
½ cup chicken stock
¼ cup frozen peas
2 sheets frozen lite puff pastry
Spray olive oil
Side salad or cooked veg, to serve

Method 👩‍🍳
1️⃣ Finely slice the leek, dice the carrot, onion and chicken.
2️⃣ Heat a pan over medium heat and add the oil. Add chicken, leek, carrot, onion, salt, pepper, garlic powder and thyme. Cook 8 to 10 minutes until the chicken is cooked and the leek is soft.
3️⃣ Add the flour and stir to combine.
4️⃣ Slowly add the milk, then the stock, stirring continuously. Cook 3 to 4 minutes until thick and creamy.
5️⃣ Remove from the heat and stir through the peas.
6️⃣ Grease the pie maker with oil spray. Cut the pastry into squares and line each hole. Fill with the chicken mixture, top with pastry lids and press to seal. Lightly spray the tops.
7️⃣ Cook 10 to 12 minutes until golden. Rest 2 minutes, then serve with a side salad or cooked veg. Enjoy! 🥗

Want personalised support with meal planning and building cooking skills? Get in touch with our dietitian team, we would love to help 💚

Today we're celebrating National Meals on Wheels Day and the incredible volunteers who deliver more than just meals, the...
26/08/2026

Today we're celebrating National Meals on Wheels Day and the incredible volunteers who deliver more than just meals, they deliver connection, care and a friendly face to people across South Australia. Thank you to the Meals on Wheels SA team for everything you do.


Pairing protein and fibre at meals and snacks can help keep you feeling fuller for longer. 💪🥦They also play an important...
24/08/2026

Pairing protein and fibre at meals and snacks can help keep you feeling fuller for longer. 💪🥦
They also play an important role in supporting muscle strength and repair, everyday energy, healthy blood sugar levels, and a happy gut and regular digestion.
Not sure how much you need? One of our dietitians can help you find what’s right for you! 💚

21/08/2026

What I ate during my half ironman 🏊‍♀️🚴‍♀️🏃‍♀️

As a sports dietitian, fuelling is the fun part. My goal across the race was around 60g of carbs per hour, plus staying on top of fluids and sodium.

🥯 Morning: a bagel with banana and honey, and a cup of juice to top up the tank before we got going.

Pre-race: I didn't feel like eating and hadn't planned to, so I headed straight into the swim.

🚴‍♀️ Bike: started with a gel, then rotated through Powerade, water and PH1000 (the sodium drink they had on course) aiming for roughly 500 to 600ml of fluid per hour. Every half hour I'd have either lollies, dried mango or a gel in 30g carb amounts. I had two caffeine gels on the bike.

🏃‍♀️ Run: a gel every half hour, timed just before walking into each aid station so I could wash it down with water and grab some electrolytes. It was warm, so I also poured water over my head at every chance. Drinking water keeps you hydrated, but pouring it over yourself to cool your body down is just as effective. I know I personally can't drink too much or I get a stitch, so this balance works for me.

The best part? My tummy was happy the whole day. Every gel, electrolyte and snack I've trialled in training, and all that gut training paid off. Nothing new on race day.

Every body and every race is different, so this is what worked for me, not a one-size-fits-all plan. Want personalised race fuelling advice? Come and see me. 💛

#70.3

Did you know chickpeas are a great source of dietary fibre? Fibre helps you to feel fuller for longer and supports gut h...
20/08/2026

Did you know chickpeas are a great source of dietary fibre? Fibre helps you to feel fuller for longer and supports gut health and blood sugar control!

These cookies are a great alternative to store bought cookies for the entire family. The kids wont even taste the chickpeas!

This August, we're celebrating the birthdays of three valued members of our team: Emma, our Dietitian, Joe, our Support ...
19/08/2026

This August, we're celebrating the birthdays of three valued members of our team: Emma, our Dietitian, Joe, our Support Worker, and Jason, our Compliance Manager and Team Leader.
Thank you for the dedication and care you bring to Holistic Me every day. Wishing you all a wonderful birthday. 🎂

18/08/2026

There are many plant-based milk options to choose from nowadays! But not all are equal or nutritionally appropriate to replace dairy milk. Here are a few strategies to help you choose a nutritionally adequate plant-based milk:

- Choose a plant-based milk that contains at least 100mg of calcium per 100mL of milk
- To help the absorption of calcium, look for a plant-based milk with fortified vitamin D
- If possible, look for an option that is unsweetened or contains no added sugars
- Opt for a soy milk or choose an option that contains at least 3g of protein per 100mL of milk

Plant-based milks aren't inherently worse than dairy milk, but they are not nutritionally comparable to dairy milk. Hopefully, these tips help you choose a suitable option when you're doing your next supermarket shop!

12/08/2026

💙 Type 2 diabetes support—without the out-of-pocket cost!

Our 8-week small-group program starts:
📅 Wednesday 26 August
⏰ 4 pm
📍 Medical One Morphett Vale

Join an Accredited Practising Dietitian and others on the same journey for practical, personalised advice that works in real life—no rigid rules! 🥑🍝

The program is bulk billed with a group referral from your GP. Not sure what to ask your GP for? Send us a message and we’ll give you the wording. 💬

Places are limited—get in touch to secure yours!

Address

210 Main Road Blackwood
Adelaide, SA

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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