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.

29/05/2026

Our newest dietitian-approved Woolworths finds!!!

We're always on the lookout for convenient options that are realistic, balanced and actually taste good. These are some of our latest supermarket finds that make nourishing yourself feel that little bit easier!

Happy Birthday to our wonderful support workers, Trish & Sammy 🎉💚Thank you both for the care, support, and positivity yo...
27/05/2026

Happy Birthday to our wonderful support workers, Trish & Sammy 🎉💚

Thank you both for the care, support, and positivity you bring to our clients and team each day. We hope you both have an amazing birthday and enjoy celebrating!

From all of us at Holistic Me ✨

19/05/2026

Are you getting enough fibre?

Most adults need around 25–30g of fibre each day, while for kids a simple guide is their age + 10g. Fibre plays an important role in gut health, digestion, regular bowel movements, stable energy levels and keeping us fuller for longer.

And some foods contain more fibre than you might think 👀
🥝 2 kiwi fruit = around 5g of fibre!

Other great fibre foods include:
🌾 Wholegrains
🫘 Beans & legumes
🥜 Nuts & seeds
🍎 Fruit & vegetables

💡 Small changes like swapping to wholegrain bread, adding legumes to meals or including more fruit can make a big difference for your gut health.

There are also some fibre supplements we may consider in certain situations, however we always aim for a food first approach where possible.

A low residue diet (also known as a low fibre diet) is often used during inflammatory bowel disease flares, for recovery...
12/05/2026

A low residue diet (also known as a low fibre diet) is often used during inflammatory bowel disease flares, for recovery after bowel surgery or when your gut feels more sensitive. It focuses on reducing fibre and certain foods that can increase bowel movements, irritation or discomfort.

This looks like choosing options that are easy to digest and lower in fibre. It is not meant for long-term use, but rather as a tool to help your gut settle before you gradually reintroduce fibre and variety again.

So how can you best adopt a low-residue diet
- Avoid wholegrain, high fibre breads and cereals - use white varieties where possible
- Remove stalks, stems, pips, seeds and skins from fruit and vegetables
- Avoid dried fruits, nuts and seeds
- Strain pulp from fruit/vegetable juices and soups
- Check the nutrition label on packaged foods - aim for fibre to be less than 3g per 100g

Save this post to help you understand which foods to focus on and avoid when on a low-residue diet!!

Asian Pork Mince StirfryPork mixture• 3 garlic cloves• 2 cm fresh ginger• 1 fresh chilli• 2 spring onions • 500 g pork m...
07/05/2026

Asian Pork Mince Stirfry
Pork mixture
• 3 garlic cloves
• 2 cm fresh ginger
• 1 fresh chilli
• 2 spring onions
• 500 g pork mince
• 40 g plain flour
• 2 tbsp soy sauce
• ¼ tsp salt
• ¼ tsp white pepper
• 1 tbsp oil

Veg mix
• 6 garlic cloves
• 2 carrots
• 1 zucchini
• 1–2 fresh chillies
• 1 TBSP of butter
• 200 g cabbage, shredded
• 2 cups broccoli
• 1 tbsp kecap manis
• 1 tbsp oyster sauce
• 1 tbsp soy sauce
• ¼ tsp white pepper
• Splash of water

Rice: 2 cups uncooked rice

Method:
1. Cook rice according to packet instructions and set aside.

2. Blitz or finely chop garlic, ginger, chilli and spring onion. Mix with pork mince, flour, water, soy sauce, salt and pepper.

3. Heat oil in a large pan and cook pork mixture for 20 minutes, stirring regularly, until browned and slightly crispy.

4. Meanwhile, blitz or finely chop garlic, carrot, zucchini and chilli. Make a well in the centre of the large pan the mince is cooking in. Add butter in the middle and add veg mix and cook for 2–3 minutes. Shred and add cabbage and cook until softened.

4.Stir in sauces, pepper and a splash of water. Add broccoli and cook until just tender (keep a bit of crunch!). Stir veg in well with mince.

5. Serve with rice.

05/05/2026

Food allergies and food intolerances are often used interchangeably, but they’re actually very different

A food allergy involves the immune system and can cause rapid, sometimes even severe reactions to certain foods.

A food intolerance, on the other hand, is more related to digestion. It can still be uncomfortable (think bloating, gas, stomach pain), but it’s not life-threatening and often depends on how much you’ve eaten.

Understanding the difference matters. Not every reaction to food means you need to cut it out completely, and not every symptom should be ignored.

If food is making you feel “off,” getting the right support from a dietitian can help you figure out what’s actually going on, without that unnecessary restriction.

Nutrition labels can feel overwhelming, but once you know what to look for, they become a tool you can use to inform you...
04/05/2026

Nutrition labels can feel overwhelming, but once you know what to look for, they become a tool you can use to inform your nutrition choices.

A few quick tips:

Use the per 100g column to compare two different products

Keep an eye on sugar, saturated fat and sodium (salt)

Choose high fibre grain products to promote satiety and good gut health!

Keep in mind the bigger picture - no product will tick all the boxes perfectly. Focus on what matters for you and your long term health goals

01/05/2026

Nutritionist vs Dietitian… what’s the difference? 👀

Here’s a quick breakdown ⬇️

👩‍⚕️ Dietitian
✔️ University-qualified (Accredited Practising Dietitian)
✔️ Regulated profession in Australia
✔️ Can provide medical nutrition therapy (e.g. chronic conditions, NDIS supports)
✔️ Evidence-based, clinical expertise

🥗 Nutritionist
✔️ Can have varying levels of study (not always regulated)
✔️ Focus on general health, wellbeing & lifestyle advice
✔️ Not qualified to treat medical conditions

Knowing the difference helps you choose the right support for your needs 💚

Stuffed capsicums 🌶️✨ a colourful, nourishing meal that’s as satisfying as it is simple.These are perfect for a balanced...
30/04/2026

Stuffed capsicums 🌶️✨ a colourful, nourishing meal that’s as satisfying as it is simple.

These are perfect for a balanced dinner or meal prep — packed with protein, fibre, and plenty of flavour.

Ingredients (serves 4):
• 4 large capsicums (any colour), halved & deseeded
• 1 tbsp olive oil
• 1 small brown onion, diced
• 2 cloves garlic, minced
• 500g lean mince (beef, turkey, chicken or plant-based)
• 1 cup cooked brown rice or quinoa
• 400g tin diced tomatoes
• 1 tbsp tomato paste
• 1 tsp paprika
• 1 tsp dried oregano
• Salt & pepper to taste
• ½ cup grated cheese (optional)
• Fresh parsley to serve

Method:
Preheat oven to 180°C. Place capsicum halves in a baking dish.
Heat olive oil in a pan, sauté onion and garlic until softened.
Add mince, cook until browned.
Stir in tomatoes, tomato paste, spices, salt & pepper. Simmer 5–10 mins.
Mix through cooked rice/quinoa.
Spoon filling into capsicums, top with cheese if using.
Cover with foil and bake for 25 mins, then uncover and bake another 10–15 mins until capsicums are tender.
Garnish with parsley and enjoy.

A great way to get a variety of nutrients in one meal while keeping things simple and family-friendly.

28/04/2026

Struggle drinking from cups during a race? 🏃

Instead of drinking from a wide, open cup try pinching the top to make it narrow!

Simple tip, big difference, especially when you’re moving!

Save this for your next race 💧💪

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210 Main Road Blackwood
Adelaide, SA

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

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