Caroline Trickey Dietitian & Coach

27/05/2026

Insulin resistance is something I see all the time in clinic, often quietly brewing in the background for years before someone is diagnosed with Type 2 Diabetes.

More commonly, people come to see me because they’re exhausted and frustrated. They’ve spent years “doing everything right” trying to lose weight, but nothing seems to work and they don’t understand why.

Some even say, “I’ve only got to look at cake and the weight goes on.”

That can be insulin resistance.

Insulin resistance can affect weight, energy, hunger, cravings, blood sugar and even brain health — yet fasting insulin is not routinely checked.

I hope these slides have helped explain what insulin resistance actually is, why it matters and most importantly, that there’s a lot you can do about it.

The good news?
Insulin resistance is highly responsive to lifestyle change and with the right support, many people see huge improvements in both their bloodwork and how they feel.

If you’d like help improving insulin resistance, metabolic health or sustainable weight loss, please get in touch.

carolinetrickey.com

26/05/2026

We've been getting an organic vegie box delivered fortnightly which is fabulous and has got me out of the rut of making the same things over and over for dinner. 😅

This week there was a green capsicum in the box and for a moment I honestly thought, “Right. What am I supposed to do with you?” Then I remembered this deeeelicious Mexican chicken soup.

This is exactly the kind of meal you want on a cold wet day like today. Thick, hearty, warming and packed with flavour. It’s also low GI, high in fibre and loaded with vitamins, minerals and phytonutrients thanks to all the beans and vegies.

The original recipe uses chicken breast, but this time I used a pack of lovely legs (skinless drumsticks) instead which adds more chicken (protein) and makes it even more filling. If you do that too, just extend the cooking time to about 45 minutes.

I also swapped the kidney beans for black beans because they don't give me gas. 😂

This makes such a nourishing lunch or dinner and any leftovers can be frozen.

I really hope you give it a go because I have a feeling you’re going to loooove it too 🌽🍅🌿

Recipe here: https://healthyhomecafe.com/2014/05/17/mexican-style-chicken-soup/

25/05/2026

You’ve heard of omega-3 fats, right?

And you probably know they’re “good for you”.

But why exactly are they so important?

Well a large review of more than 250 studies found that eating just two serves of seafood per week was linked to a significantly lower risk of heart disease, dementia and Alzheimer’s disease.

Oily fish like salmon, sardines and trout are particularly rich in omega-3 fats, which help support brain function, healthy blood vessels and reduce inflammation.

There’s also growing evidence linking regular seafood intake with better mental health and healthy ageing.
Yes please 😌

So eating more fish is a good idea — but don’t make it complicated.

Frozen fish counts. Aldi have great options.
Tinned fish counts too if that’s easier or more affordable.

This salmon recipe is one of my favourite ways to include fish because it’s easy to make and absolutely deeeelicious 😋

Recipe link:
https://healthyhomecafe.com/2017/05/05/sesame-salmon-on-asian-slaw/

23/05/2026

After 20+ years working with women and food, I’ve learnt some things that I thought I'd share with you...

Any of them surprise you?

🤔

11/05/2026

Chilli in a hurry 🌶️

I love cooking, but after a full day in clinic I don’t always want to spend an hour making dinner while slowly fading into the kitchen tiles.

Eating well still matters to me though, that's why I keep coming back to recipes like this one.

It’s hearty, nourishing, yummy, versatile and made mostly from pantry staples plus whatever vegetables you have to hand in your fridge.

Even better, it makes plenty, so tomorrow’s lunch is sorted or pop it in the freezer or you can repurpose leftovers into tacos, wraps, nachos....

Fast. Filling. Cheap. Deeeelicious.
This is one to add to your weekday dinner rotation.

Recipe here
https://healthyhomecafe.com/2017/06/26/fast-fabulous-bean-chilli-with-lime-and-avocado/

09/05/2026

So often clients tell me, “I’m really not a breakfast person,” which always makes me smile a bit because my mind starts wondering… what exactly qualifies someone as a breakfast person?
Is there a membership card?
A secret handshake? 🥐
A wink? 😉

That said, I do know what people mean and honestly, I’m not always hungry first thing either.

But I do love having one of these breakfast biscuits with my morning coffee.

And yes, I know what you’re thinking…

Biscuits for breakfast? Really?

Absolutely.

Because despite what diet culture likes to tell us, there are NO rules.
You can eat soup for breakfast if you want.
Some of my bariatric clients happily eat leftover casserole in the morning.

YOU get to choose what YOU want to eat :)

Typically I lean more towards savoury than sweet but I find it hard to go past one of these little beauties.
They hit the spot every time.

They’re filling, high fibre, full of yumminess and perfect for those mornings when a full breakfast feels like a bit much.

If you’re not a “breakfast person,” maybe give these a try and let me know what you think 😊

Recipe here...https://healthyhomecafe.com/2019/09/06/breakfast-cookies/

😋

04/05/2026

Would you eat 30 different plants in a week?

Most Australians don’t, but it’s far more doable than it sounds.

Loved being featured in this article by Paula Goodyer, sharing simple and tasty ways you can do just that — always a great conversation.

There’s also a link to one of my go-to weekly dinners in there if you’re looking for somewhere to start...

Here’s the link to the article:
https://web.joincitro.com.au/articles/eat-30-different-plants-weekly?lid=2kt5j11yczfz

03/05/2026

3 hearty autumn salads to add to your repertoire🧡

These are hearty and so flavour-packed you’ll want to make them again and again.

✨ Packed with phytonutrients, fibre and deeeliciously satisfying...

💛 Roasted pumpkin with all the caramelised goodness
🥗 Turkey, brown rice & miso (salty, savoury, moreish)
🥕 Roasted carrot, haloumi & lentils (golden, squidgy yumminess)

You'll find these and many more salad recipes on my website carolinetrickey.com

Which one are you making first?

18/04/2026

I'm baaaaccckkk!

On June 6, I’m taking over the kitchen at Moonacre in Robertson for a Boost Your Brain Health cooking class.

We’ll be cooking deeelicious, nourishing food to support energy, focus and long-term wellbeing

Brain health isn’t something we think about until there’s a problem—yet the changes that lead to cognitive decline can begin decades before symptoms appear.

The good news is that many of the same factors that support heart and metabolic health also play a critical role in protecting the brain.

You'll learn how food impacts blood flow, blood sugar balance, inflammation and oxidative stress—all of which influence how your brain functions and ages.

Come and join us by registering below...

Rezdy Online Booking

12/08/2025

What if the answers you’ve been chasing aren’t “out there” at all?

What if the peace, the clarity, the courage — the thing you think you need from someone else — has been quietly waiting inside you all along?

The mind will tell you to keep searching.
The heart knows you’re already home.

💫 Pause. Breathe.
Ask yourself what you’re seeking from the world.
Then ask… what if I already have it?