Fathers Day at The Bright Shop

For many Dad's, looking after their health is so important so they can be there for their family: maintining their ability to work, have energy to play and enjoy retirement with the grandkids.

Our body is like a car and can need a service every now and then, which entails seeing your Dietitian, just like you would see your mechanic for your car or dentist or doctor for regular check ups.

Check out The Bright Shop for the best present you could get your Super Dad!

- Father's Day nutrition consultation vouchers for a body check up to help him reach his life goals with the power of food, plus the bonus of some counselling around sleep and physical activity.

or

- The Bright Bods Challenge - a kickstart to get Dad more aware of his lifestyle habits

Or

- Meal Planning, Shopping and Portion Guide

- Partying for the Plante E-book for the Earth conscious Dad

- Packets of seeds

- Edible plants

- Zumba Gold vouchers and more!

Get in quick as I take direct deposits currently so the last day of sales is Thursday before Father's Day.

How We Can Help You

A lot of people might be unsure about how our brilliant Dietitian, Carin can help.  Here are just a few topics we address in our consultations:

• healthy eating, foods and nutrients to meet your body’s unique needs
• learning how food affects your health condition and what is best to eat
• portion sizes and portion control
• label reading of food products
• hunger and satiety management
• tackling emotional or comfort eating and sugar cravings
• meal planning
• coaching around fitness and sleep routines
• successful goal setting and action planning

If you or someone you know feels they need some help in these areas book into Carin's clinic at Central Coast Family Psychology: call 02 4339 7497 or email admin@ccfamily.com.au. We would be more than happy to help.

Upcoming Events

- Zumba Gold Million Moves Free classes: Friday 4th September at 11am Narara Eco-Village, Wednesdays 2nd, 9th,16th September at 11.15am Gosford 50+ Leisure and Learning Centre

- Build Your Edible and Sensory Garden Tour 10am, Tuesday 4th October at my garden Everything IncrEdible

- Bright Bods Eco- Kids School Holiday Program, 11am, Monday 5th October at Narara Eco Village

- Zumba Kids Holiday Classes - Fridays, 10am at Narara Ecovillage in School holidays

- Nutrition Therapy For Autism and ADHD at Central Coast Family Psychology: October date to be confirmed!

All events are on Facebook for you to share and invite your friends.

If you would like us to host a nutrition workshop or Zumba Class at your workplace or community group on the Central Coast, please get in touch with Carin on 0413 77 44 11 11 or brightdiets@gmail.com.

Million Moves Campaign

Bright Diets is Teaming up with AUS Active as part of the Million Moves Campaign in September to help everyone increase their movement. We are all encouraged to do 75 moves a day for 21 days to represent the 75% of Aussies not moving their body enough. And it takes millions of us to create a movement to change this statstic.

Join Carin's team invite your firends and lets make a movement ot change together whilst having a whole lot of fun!

Zumba Gold is a low impact, uplifting dance class for:

- people new to dance or coming back to dance or fitness, including post pregnancy

- older active adults (bit of a falls prevention class)

- people with an injury who want to stay active (low impact: no twisting or jumping),

- neurodiverse individuals or those with disability (keep your their busy mind active in a positive way and connect your mind to body.

- anyone who wants to increase balance, co-ordination and confidence with dancing to music

- anyone who is not too keen on the regular Zumba class: we have slower moves and less Latin/ electronic music.  

Further class details here including 4 free online dances and a free 30 minute class.

See you on the dance floor!

Zumba Kids Coming Soon!

I am excited to start my Zumba Kids classes at 10am, before Zumba Gold in the school holidays at Narara Eco Village.

Zumba Kids is a space kids can:

• express their personality
• explore their creativity and imagination
• learn respect, leadership and teamwork
• build pride and self-esteme
• improve their co-ordination and confidence

With no uniform or performance pressures we will travel the world, learn about different dances and cultures and have some fun dance games too.

Book here or contact me on 0413 77 44 11 or email brightdiets@gmail.com  if interested. Please share the flier here.

Next year in Term 1, I am looking at Mondays at 11am at Gosford (Roundabout Circus) during school term only for 4-6 year olds. Please get in touch if you are interested.

Bright Bods Eco- Kids Holiday Program

I am super excited to announce that I am starting some Eco-Kids holiday programs next school holidays on Wednesday 30th September! 

Bright Bods Eco- Kids is a space where kids can express themselves with Zumba dances from around the world, learn life skills and connect with nature with eco-activities and create a nutritious lunch that also grows their love of fresh nutritious foods. 

Eco- activities may include seed saving, making paper pots +cuttings, mushroom jars, moth sachets, green bags, Christmas crackers and take home activities are also included.

Creative and Active Kids Vouchers are accepted too! Bookings here or get in touch at brightdiets@gmail.com or 0413 77 44 11.

Do the Lunch box Juggle with Carin Clegg, Paediatric Dietitian in this month's Bright Blog. 

Okinawa Spinach

Okinawa is a Prefecture in Japan in the Blue Zone: where a higher number of centenarians live, whose diets are high in plant based foods, omega 3's and super low in factory foods.

Okinawa Spinach is so easy to grow, it does not mind a bit of shade, (a trait of plants with with a purple underside of their leaves) or a damp spot. Mine has also survived the sunniest and dryest places in my garden. It cna be prone to critters that munch the leaves too, but if you grow plenty in different places of your garden giving that fair share of 25% to nature should not be a problem. It propogates from cuttings so easily that you can make many plants and share abundantly.  I plan to grow a lot more in my garden to eat, now I have begun using this new (to me) food in my cooking.

Like all spinach it is a great source of fibre (to keep you regular), vitamin C (for immunity), vitamin A (eye health), and Vitamin K, for blood clotting.  It contains minerals like calcium, iron, zinc, magnesium and manganese as well. 

You can eat Okinawa Spinach raw such as in a salad, or cooked in pretty much any dish you please.  How do you enjoy yours?

Garden Frittata

Serves 6

Ingredients

• 300g potato
• 10 eggs
• 1/2 cup low fat cows or soy milk
• 1/2 leek
• 1 cup of  pumpkin 
• 1  zucchini
• 1 cup spinach of choice such as Okinawa
• 1 teaspoon herbs such as parsley, thyme, chives 
• Pinch of salt, pepper to taste
• Medium- large baking dish approximately 35cm x 25cm rectangle

Method

1. Put the oven on 180 degrees celcius to heat up.
2. Add water to a pot (with a steamer to top) and place on the stove on high heat with a lid to heat up.
3. Chop up the potato into 1cm round slices and place into the steamer.
4. Chop up the pumpkin and add to the steamer after 5 minutes of the potatoes cooking.
5. Ensure to wash teh leaves of the leek well. Chop up in 0.5cm thick slices.
6. Chop up the zucchini into quarters 0.5cm thick.
7. Place a medium sized pan on medium heat and add 1 tablespoon of olive oil.
8. Saute the leek unti soft.
9. Add the zucchini to the pan and saute until soft.
10. In a medium bowl, whisk the eggs with milk with the herbs and pinch of salt and pepper to taste.
11. To your baking dish add the cooked potato, vegetables and egg mixture.
12. Tear the spinach and sprinkle on top of the frittata.
13. Place in the oven and cook for 40 minutes until the frittata has risen and the spinach is crispy.
14. Serve as a snack in small bite sized pieces or large slices for a meal. 

For more healthy food ideas check out Bright Diets Facebook Albums.