Blog — Holly Charlton Dietitian

Which yogurt has the highest protein content?

There are many yoghurts available at the supermarket and not all are the same. There’s the obvious consideration like, whether a yoghurt has added sugar or not, but something else worth considering is its protein content.

Holly CharltonNovember 17, 2024

Choosing a milk alternative

I’m a big fan of cow’s milk. It’s delicious, nutritious and natural. However, if you feel this isn’t for you for whatever reason, then a milk alternative is a good idea. Have you noticed how many there are?! Slightly overwhelming, I get it. I’m a dietitian and I feel that way too.

So, to simplify, I’ve created this brief list of things to keep in mind when choosing a milk alternative.

French toast for steady blood sugar levels

I’m loving this low carbohydrate French toast at the moment! It’s seriously tasty and it doesn’t make your blood sugar levels go through the roof, resulting in sustained energy and feeling satisfied until lunch.

김치 (kimchi)

I’ve eaten my fair share of kimchi the last little while, from various locations (including South Korea), and I’ve learnt that there are some okay ones and some seriously delicious ones. For this reason, don’t let your first kimchi tasting determine whether you like it or not. Keep trying it. Better yet, make it!

Recipes, HealthHolly CharltonFebruary 14, 2024fermented, fermentedfoods, kimchi, 김치, dietitian, dietetics, diet, nutritionist, nutrition, health

My thoughts on Ozempic for weight loss

Semaglutide (e.g. brand name Ozempic) is a medication often prescribed for managing type 2 diabetes but more recently, and popularly, for weight loss. Does it work? Well, I haven’t had a client yet who hasn’t lost weight using Ozempic. Does it come with risks? Read on to find out!

Holly CharltonDecember 1, 2023

I went to South Korea!

안녕하세요! That’s ‘hello’ in Korean ;) Yes, I recently got back from South Korea, and the DMZ… and had a fantastic time. Have you been? If not, I definitely recommend it!

Holly CharltonNovember 13, 2023south korea, body image, positive body image, korean food, 영양사, 음식, 한국 음식, 신체 이미지

High protein custard porridge

I’m currently hooked on adding egg to my porridge! It’s so simple, quick and tasty. I don’t think I’ll be making porridge without egg anymore.

Holly CharltonOctober 9, 2023highprotein, Breakfast, eggbreakfast, porridge, porridge with egg

Pesticides and tea

Most tea brands available at supermarkets contain pesticides. Is your daily cup of tea pesticide-free?

Holly CharltonAugust 7, 2023pesticides in tea, pesticides, health, nutrition

10 of my favourite low carb products

Here are 10 of my favourite low carbohydrate and carbohydrate-free products to help simplify your low carb/ketogenic lifestyle.

Cauliflower rice (low histamine, lectin, oxalate and carbohydrate)

When packed with flavour, such as garlic and fresh coriander, I find cauliflower rice to be a satisfying alternative to rice and it’s a good way to sneak in some extra vegetables.

This recipe is low histamine, lectin, oxalate and carbohydrate.

Chicken and broccoli soup (low histamine, lectin, oxalate and carbohydrate)

Here’s another tasty recipe that supports a specific dietary protocol helping to soothe pesky symptoms.

How is that? It is low in histamines, lectins, oxalates and carbohydrates, and is dairy-free and gluten-free.

Blue-eye cod poached in broth with fennel and broccolini (low histamine, lectin, oxalate, carbohydrate)

Gentle, full of flavour and satisfying, this blue-eye cod poached in broth is also low in histamines, lectins, oxalates and carbohydrates, and is dairy-free and gluten-free!

Iron infusion concerns

Iron infusions… have you ever had one? People report such varied experiences with these, some positive and some not so positive. Read on to find out what you need to flag with your GP.

The low histamine diet

Histamine is naturally occurring and contributes to health however, some people will benefit from minimising their histamine intake through food to help address certain conditions.

Sunseeker

We are often told to ‘slip, slop and slap’ however, has sun protection gone just that little too far, with many of us not being clear on the true facts around sun exposure and vitamin D. Prioritise prioritising the sun!

Holly CharltonAugust 17, 2022vitamin d, sun exposure, cancer council, health, wellbeing, dietitian, dietetics

Hearty Irish vegetable soup

This soup contains HEAPS of vegetables, is souper (get it! wink, wink) comforting and a big batch will last in the fridge for 3-5 days! That’s a big plus if you like eating soup during winter, like me.

It is also a warming and nourishing meal to have when you’re sick!

Holly CharltonJune 8, 2022immune health, immunity, vegetable soup, dietitian, dietetics, nutrition, Nutritionist

The lectin-free diet

“What is a ‘lectin’!?”

“Leptin”?

“No! LeCtin”.

A historical find and Anzac biscuits

With Anzac Day just gone, I was motivated to do some further research into my family’s military history and during which I came across a copy of the Manual of Military Cooking and Dietary 1933.

Old books are special and this one is no exception!