I offer services to all ages - from babies who may have intolerances or allergies from breast or bottle-feeding and onto issues with starting starting solids, through to assisting the elderly maintain adequate nutrition in order to remain independent. Having worked as a teacher for many years, I have particular skills working with primary school children, adolescents and young adults, and some of my key specialities include Eating Disorders, Body Image and weight concerns, Polycystic Ovarian Syndrome and Digestive Disorders.
My goal is to help you optimise your nutrition so that you can optimise your health and well-being. Yet I also understand that your goals along with your lifestyle, preferences, needs and challenges are unique, and so we work together to come up with realistic ideas to suit your needs.
As an Accredited Practising Dietitian, I am dedicated to offering a service to my clients that is based on the most up-to-date information and evidence. My aim is to equip my clients with the knowledge and skills so you can achieve your health, fitness and wellness goals in a sustainable way.
Qualifications, Certifications and Memberships
- Accredited Practicing Dietitian
Business contacts: Helen Barnett
Practitioners: Helen Barnett
In business since: 2018
Number of staff: 1
Working hours: Before work, Morning, Luncthime, Afternoon, After work
Australian Business Number (ABN): 60565355433
Qualifications and certifications: MND, BSc (Uni Medal), BA
Kid friendly: Yes
Type of sessions: 1-on-1
Fitness levels: Advanced
Gender: Female, Male
Age groups: Child, Teen, Young adult, Adult, Senior
Pregnancy friendly: Yes
Wheelchair access: Yes
Service location: Our location, Your home, Public area, Online
Cafeteria on site: No
Disability and special needs facilities: Yes
After-hour services available: Yes
Costs: Per session/class
Details of these costs: Initial $140 (1hr),
Medicare rebate available: Yes
Private health rebate available: Yes
Payment options: Cash, Credit Card
Working days: Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
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Posted on 07-07-2019 05:22PM
Date and Almond Protein Balls.... This would have to be the BEST protein ball recipe I've found. Slightly tweaked to my families taste buds (and my daughter suggested at Christmas, they could be turned into Rum Balls and no one would know - AWESOME - much healthier version....! Lol!) I've been suggesting these as the perfect mid-morning snack for a whole range of people - over the last 2 weeks I've had people who work in situations where they don't have time for morning/afternoon tea due to their work arrangements; people who don't like to sit for a snack; people who are just too busy or are helping others.... These are so simple to have in a snap lock bag and pop in your mouth - full of protein and balanced with carbs. High in fibre. 2 = approx 200 calories, so a perfect sized morning/afternoon tea to keep your blood sugar levels even throughout the day, so you don't end up overeating at the end of the day. ENJOY! Quick Note: These won't be great for Low FODMAP - But I'm working on it! Thought I could tweak it quickly but the dates, almonds and coconut make it hard.... need to think about it!
Posted on 03-07-2019 08:45AM
I wrote this blog post for the Dubbo Stampede - thought I'd post it here as well in case there's anyone following me training for anything specific.... Recovery Nutrition Training for an event like the Dubbo Stampede – be it the 5km, 10km, Half Marathon or Full Marathon, can place considerable demands on your body. While each distance places different demands on your body, considering your recovery needs initially (and especially) during your period of training, but also after the “race” itself, is a vital aspect of whether you will enjoy the run on the day. Given the varying distances that one may be training for, it is important to understand that recovery nutrition will vary depending on how much training you are doing – both in terms of the length of your training session, whether you are doing multiple training sessions in a day, and the type or intensity of the training session. What is Recovery Nutrition and Why is it Important? For the purposes of this blog, “Recovery” is defined as a return to a normal condition or state of health, mind or strength. This usually involves a number of aspects including wearing compression garments, getting adequate rest and sleep, scheduling regular massages, hydrotherapy, and planning and organising one’s nutrition. We know that recovery nutrition is particular important in the immediate period following a training session due to the body releasing key enzymes to digest, metabolise and store consumed carbohydrate as glycogen (which we use later to fuel our next session), and this has a positive impact on our next training session. These enzymes are at their most efficient in the first hour after training and continue to work for another 3hours. What are the Goals of Recovery Nutrition? The goals of nutrition after exercise will vary for each person, but in general some main goals include: 1. To replenish fuel used (i.e. glycogen stores) during the training session or race 2. Provide protein and essential amino acids a. To help repair any muscle damage caused during the exercise session b. To synthesise new muscle stimulated by the exercise session 3. Replenish and restore fluids and electrolytes lost in sweat 4. To support the immune system by providing adequate energy and protein for key bodily processes so there’s enough left over to fight infection should you become exposed. When adequate nutrition along with the right nutrients are provided to the body in a timely and targeted way, the body can quickly adapt to the training demands being placed upon it. This in turn enables the body to elicit gains from the training program, help you develop in strength and endurance, and also train at a higher intensity. However, as mentioned above, what each person is going to require is highly individualised and is based on workload, type, intensity, duration, body size, body composition and period of time before the next session. Essentially, this is where an individualised plan from a dietitian with training in Sports Nutrition can be a valuable tool in your training kit! REFUELLING – WHAT, WHEN, HOW MUCH? What: Recovery meals and snacks should contain Carbohydrate to restore muscle glycogen stores, Protein for muscle repair and development and plenty of fluids and electrolytes to replace any fluid lost in sweat Carbohydrates include sweetened dairy foods like flavoured milks, flavoured yoghurt, dairy desserts, or grain based foods like breads, rice, pasta, muesli bars, or fruit like bananas Protein includes meats like chicken, lamb, beef, turkey pork, or eggs and dairy foods such as milk, cheese and yoghurt, or plant proteins such as soy, chickpeas, lentils, nuts and seeds Fluids and electrolytes can be sourced from specialised sports drinks which enhance the uptake of fluid in the gastrointestinal tract due to their balance of sodium, potassium and glucose OR another naturally rehydrating fluid is Dairy milk due to its natural balance of electrolytes. When: starting to refuel either immediately or at least within the first hour after a training session is beneficial for a number of reasons. But 2 major ones are: 1. The body has key enzymes in abundance for the synthesis of glycogen during this time and they start to decrease after 1 hour and more rapidly after 4hours after training 2. As we exercise, we use up glycogen, and this starts to trigger stress hormones to be released. It is thought that consuming carbohydrate during and immediately after exercise can counter the rise in stress hormone production and consequently may also reduce the negative impact of exercise on the immune system As stated above though, there is a 4 hour window after training/exercise in which the body’s glycogen storage enzymes are elevated, so refuelling within this period is your best strategy – so if you can’t eat or drink something in the 1st hour, then you still have 3hrs to refuel appropriately. If, however, you have multiple training sessions planned for the 1 day, then re-fuelling within the 1st hour really is a must in order to provide your muscles with the building blocks to repair and prepare in time for the next session (and make that next session worth it!) How Much: This really depends on how long your training session has been for OR if you are doing multiple sessions on 1 day. An Important thing to Notes: You only need to apply active Refuelling Strategies on Days that you train. On rest days, resume your normal diet. In General: If your training regime consists of exercising a couple of days a week, or even once a day for a short duration (e.g. 30-60mins at light intensity), then you should be able to get the nutrition you need from your normal diet. However, once your training increases to daily >60min sessions at moderate-high intensity, or twice daily sessions, or sessions within quick succession (e.g. Morning then evening, or evening then next morning), then the Nutrition strategies outline below will become vital. Carbohydrate: 1.2g/kg of Body weight per Hour for the 1st 4hrs after training • E.g. 70kg runner requires 1.2kg/kg/hr for 1st 4hrs after training o 1st hour: 70 x 1.2 = 84g Carbohydrate o 2nd-4th Hours: 84g x 3 = 252g Carbohydrate o After 4hrs resume normal diet Protein: 20-30g of High Biological Value protein, (i.e. Will contain all the 9 essential amino acids we can’t make – so either animal protein or carefully combine plat protein) • This amounts to approximately 100g serving of meat • Research also shows that protein absorption and gains are maximised when eaten roughly evenly at each meal during the day, rather than mainly at 1 meal Fluids: Replace 120-150% of the fluid lost over the next 4-6hrs after training. • To work out your average sweat rate, weigh yourself before and after a run, factor in how much water you have consumed and work out the difference. • E.g. 70kg runner before training, consumes 600mL water during training, weighs 69kg after training o 70-69+0.6 = 1.6kg o This runner lost 1.6kg of fluid during their training session o --> needs to replenish between 1.9-2.4L over the next 4-6hrs PUTTING IT ALL TOGETHER There’s no one “best” option for what to eat after exercise. Everyone has different foods they like to eat, and what to go for can depend on convenience, how much time you have, portability, storage availability, flavour preferences etc. However, an important point I want to get across though is that you CAN get your nutrition from everyday foods – you don’t have to reach for or rely on specialised sports nutrition supplements or powders that are both expensive and not always overly nice. Dairy foods such as flavoured milk, smoothies or fruit yoghurt can be a great option as they can provide carbohydrate, protein, fluid and electrolytes ticking all of your recovery goals in one go. Some other ideas that you may like to consider include • Lean chicken and salad roll • Bowl of muesli with yoghurt and berries • Fresh fruit salad topped with Greek yoghurt • Spaghetti with lean beef bolognaise sauce • Chicken wrap with salad and cheese • Small tin of tuna on crackers plus a banana NEED MORE ADVICE OR WOULD LIKE A PERSONALISED NUTRITION TRAINING PLAN? Feel free to give me a call at the Dubbo Specialist and Rehabilitation Centre Helen Barnett, Accredited Practising Dietitian Ph: 6885 1696 Mob: 0438 633 038 E: firstname.lastname@example.org Web: www. dubbosrc.com.au OR www. helenbarnett.com.au OR Colour City Medical Practice, 71 Dalton St, Orange ph: 6360 2388 online bookings: www. colourcitymedicalpractice.com.au The recipe below is a great high Carb/Protein recovery snack. You can Use White or Spelt flour if you prefer. Sometimes high fibre flour like Wholemeal isn't great for people with GI issues so reducing fibre can be better - but generally increasing fibre with wholemeal flour is great. OR you can go half / half. No hard and fast rules. Equally, you can swap honey for the maple syrup, and use any single preferred Nut (like walnuts, macadamias, pecans, almonds)
Posted on 02-07-2019 11:06AM
So excited to find this!!! Many of you know I'm a keen amateur cyclist (underline, bold "Amateur"!!!).... So I'm in the process of becoming a Sports Dietitian, having just completed the Sports Nutrition Essentials throughout the Dietitians Association of Australia. I'm off to do the Full Sports Dietitian's course in November for 2 reasons a) to support athletes struggling with eating issues and eating disorders AND their sport and b) to more fully support athletes with their nutritional needs However, I am already an Associate Member of the Sports Dietitian's of Australia (and Sports Medicine Association) because I have had this long term aim to work in Eating Disorders and Sport so have been communicating with them for a while. I discovered today that they have an emag that I can SHARE!! Woo hoo!! More evidence-based science! Some highlights of this addition: P15: BIOIMPEDANCE ANALYSIS SCALES - Are they Accurate? Great Article Analysing the accuracy of these scales. Many people are using them. Many clinicians are suggesting you pay $40-45 per "weighing" to measure your body composition - but this article highlights that the accuracy just isn't there to justify their use. The accuracy of these scales are significantly affected by your bodily water content, which in turn is affected by your salt content (ie how much salt you've eaten) which varies day to day. The Gold Standard is a DEXA Scan, and it can measure your Bone Density while you're at it. The cost is the same. P4: BENEFITS of WHOLEGRAINS - many people are unnecessarily cutting out grains! Unless you have coeliac disease (which is an autoimmune condition triggered by gluten), or have issues with the Fructans found in gluten containing grains (Fructans are the fermentable carbohydrate part, while gluten is the protein part of these grains) - then you really need these grains (Wheat, barley, rye oats) in your diet. They feed the beneficial gut bacteria in your gut which then has so many beneficial flow on effects for our health. If we cut them out, 1) we need to find alternatives and 2) we still don't know if the byproducts of their fermentation are really valuable to us. (NOTE: A blood test for Food intolerance is not scientifically validated, see here for the Position statement from The Australian Society of Clinical Immunology and Allergy re Unorthodox testing https://www.allergy.org.au/patients/allergy-testing/unorthodox-testing-and-treatment) P5: SPOTLIGHT ON GROWING MUSCLE CAREFULLY AND PATIENTLY IN YOUNG ATHLETES - case study Great article for parents and athletes alike to read on the need to honour your body and let it grow naturally! While the pressures to "grow big" are immense - and young players want to look like their idols on TV, it is important to let young bodies grow naturally! P6: HASTA SPORTS TESTED SUPPLEMENTS Many people use supplements for a variety of reasons. Some have evidence, some don't. BUT if you're going to use a Supplement, make sure it has been tested to be SAFE, and not contaminated with a banned substance. It would be horrible to be caught for doping when you didn't realise you had ingested a banned substance! Enjoy!!!
Posted on 01-07-2019 06:40PM
One thing I do value, as a Scientist, is the scientific method. It is rigorous, objective, and it requires that hypotheses are tested in certain ways. But fundamentally, they can't be based on your opinion. As a Healthcare professional working with people and giving advice, I NEED to know that the evidence I am basing my advice on has been rigorously tested, and while I can use clinical judgement during my ASSESSMENT, I can't use my own opinion when suggesting what intervention is the best for a person. I need to base my decisions on the most up-to-date evidence and make sure that any intervention or treatment is supported by evidence. This is required of me by my accrediting body - but for me, as a Scientist, I always go back to the Science and think through how things work - perhaps from a biochemical perspective in some cases, or in others there might be a slightly more psychological bent. (Dare I admit - I absolutely love Biochemistry, which is probably why I published a paper on one of the more complicated biochemical pathways (Folate)...) I also believe that if I'm asking people to pay money for my service, then ethically, they need to know that the treatment recommendations they are receiving are well-tested and solidly based in evidence. There are so many suggested cures for various illnesses - gut issues being one. But as a FODMAP trained specialist Gut dietitian (who also spent a number of years as a Microbiology Research Assistant - so I have a fairly good Understanding of the Gut Microbiome), I just wanted to highlight one diet that is touted, but not scientifically validated, to help with gut health (and actually, a whole array of conditions from Autism to depression). Though rather than go into them myself, I've found some great links so you can read about straight from the other scientists who've looked into it:- The GAPS DIET: https://sciencebasedmedicine.org/gaps-diet/ https://www.healthline.com/nutrition/gaps-diet#section8 This article written By Zoe Connor for Healthy Food Guide UK is a good read - Zoe is a Dietitian Specialising in Autism and I have done some of her webinars on Issues around Feeding and Austism. She is Fabulous. https://www.healthyfood.co.uk/article/gaps-diet-the-trend-that-could-cost-lives/ As a patient myself - many times over for quite a number of health conditions - I have rigorously researched the evidence behind what treatment options have been offered to me. It quite possibly has made me a difficult patient. BUT - there was a time, after 8 years of severe IBS that I had to take things in to my own hands, and I was thankful that I had rigorously researched the literature and what interventions were evidence-based - because it saved me, literally thousands of dollars in unsupported health treatment. I completely encourage you to question and research everything. It is your body and you know it better than anyone. Question me - I won't be offended - I will be delighted. Maybe I will learn something new that I can use to help someone else. www.helenbarnett.com.au Orange: 6360 2388 Dubbo: 6885 1696
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Posted on 30-06-2019 08:13PM
BODY IMAGE - I want to talk about BODY IMAGE for a minute. You know, maybe I'll do a facebook live (now that I've worked out how to do it!). It's a topic we ALL feel awkward about - no one REALLY wants to talk about their body's. I have a 13 year old daughter and she just looks at me like only a 13 year old girl can when I raise body image - so I get it. BUT, the topic doesn't have to be about what you think. Yes, we can all get on the same page - what is your understanding of body image, so I can understand where you're coming from. But 1 thing I want to get across is HOW IT DEVELOPS. And I must admit, once I started to see this, I couldn't UNSEE it. When we're little we just ARE. We just run around and think we're GREAT. We're (hopefully) loved and nurtured and think we are the best thing on the planet. Then at some stage we develop a sense of other people's bodies - their nose, their face, their arms. The we develop a sense of our nose, our face, our arms - our body. THEN, as our language grows we understand that some things are BIG, others are small, others are pretty, others are ugly. Dad might have a big nose, while mum might have a small nose. I might have my mums nose, so that must make it small. By the time we go to school and get to about grade 2-3, we have a sense of what is "culturally sanctioned" - do we have the "right" body or are we not quite right? Now, whether we cope with this depends on a HUGE amount of things - mainly our environment - our schools attitude to nutrition/PE/different body's/weight-neutrality, the community groups we participate in and their attitudes, the extended relationships we have with other people, our extended family, our immediate family. The overarching environment is, of course, our culture - which is so HIDEOUSLY Diet focused and focused on the thin-ideal. What do I mean by this? We can't go to the supermarket without being bombarded by magazines screaming with the latest celebrity who has lost weight. Go to the newsagent and the same magazines are there, plus more with fitness, "wellness" and dieting guides and magazines, calorie counters galore tugging at our vulnerabilities. Walk down the street and you will pass a chemist selling the latest shakes, pills or potions telling you that you can lose weight by not eating, but by drinking gloop full of fake stuff (most of which starves both you AND your gut bacteria) - and ends up causing you to gain back the weight PLUS MORE when you eventually end it (and how do you feel then? Demoralised? Humiliated? frustrated? like it's your fault? Not to mention the worse Body Image!). But then pass the book shop with the row of books selling diet after Miracle cure diet. If your Body image isn't feeling like crap by now - you must have nerves of steel. Then we turn on the TV each night and we see Larger bodied people with their heads cut off representing the "Obesity Epidemic" (excuse me saying this - I find this stigmatising and horrendous terminology - though it's not my words!). Or you could see an ad for another round of the 12 week challenge because you REALLY need to pay $199 for meal plans so that you continue to NOT listen to what your body needs each day. If you wanted you could get your body composition measured on 1 of those expensive Body Composition machines (which aren't very accurate - I've had mine done and it was out by nearly 10%, 1 day apart, same machine....?????). OR you could even try the HCG diet with 600 calories per day sprouted by another person with mass following - yet so many women have come to me if not in tears, almost in tears telling me of the weight they lost then quickly regained PLUS More - and now their body image is in tatters. You could go to a gym and join a bootcamp challenge, or simply scroll through your Facebook groups and for ads put out by well-meaning but unqualified people wanting to sell you the nutritional equivalent of Tupperware, of which there are numerous. You may lose weight in the short term, be complimented, but how do you feel when the weight piles back on? If you were a "better", more attractive, praise-worthy person at a lower weight, then surely it follows you're a "lesser", not so worthy person at a higher weight? OMG - NO! Reading this - is it no wonder our body image is in tatters?? Can we stop for a minute and analyse this for what it is? Our culture has gone mad. There are so many messages that are telling us that our bodies are not good enough, not worthy enough, not deserving of respect and nourishment - that we don't treat them with the respect they deserve. We starve them, exercise till we want to drop, we are sleep deprived, stressed, exhausted. We hate ourselves and we talk this way in front of our kids, who inherit this self-hatred because if they see their BEAUTIFUL MUMS, DADS hating themselves, how on earth can they be good enough in comparison? And so the cycle continues - because kids start off working everything out in comparison to another. I'm not saying FOR A MOMENT parents are to blame, but I am saying WE CAN HAVE A BIG IMPACT on helping our kids navigate the diet culture that pervades everything around us. We can help them analyse the crap (sorry, no other word) that constantly bombards them. We can have great conversations with them about accepting all body sizes. We can not call other people "fat", or put other people down for their body size. We can question whether the news reports and statistics about the "O" words are really helpful and observe how both us and our kids are internalising these messages (ie. does it make us loathe ourselves more? Or do we think, "gee, I'll make myself a nice nourishing meal now"?). We can point out when other people are put down and say it's not acceptable - and this might help them be more accepting of themselves. We can be more accepting and compassionate towards ourselves - as hard as that is at times. We can call out the diet and "wellness" industries for what they are - sheer money making industries that are praying on our vulnerabilities. I don't want to see another person die from an eating disorder. I don't want to see people suffer and be in so much pain. I don't want to see so many people live their whole lives hating themselves because our culture says we should look a certain way. I want to see more people develop a healthy relationship with food, which means nourishing themselves with food their body needs for that day. I want to see people healthy and thriving, and not putting off living life and chasing their dreams because they want to lose weight. Let's start to see diet culture for what it is and understand the impact it's having on all of us. In the words of Fiona Sutherland - it's nobody's fault; it's everyone's responsibility.
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