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Terrey Hills Family Surgery Christmas Hours Saturday 24th December (Christmas Eve) 8:30am – 11am Sunday 25th December (Christmas Day) CLOSED Monday 26th December (Boxing Day) CLOSED Tuesday 27th December 2016 CLOSED Wednesday 28th December 2016 CLOSED Thursday 29th December 2016 8:30am – 5:30pm Friday 30th December 2016 8:30am – 5:30pm Saturday 31st December (New Year’s Eve) 8:30am – 12noon Sunday 1st January 2017 (New Year’s Day) CLOSED Monday 2nd January 2017 CLOSED ** Back to usual hours from Tuesday 3rd January 2017 **

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Australian Healthy Food Guide

Healthy lunchbox snacks: With term 2 underway, the idea of packing healthy snacks and lunches can be slightly daunting, especially trying to pick foods that your kids will actually eat! Kids love variety, and I've found little bits of 'this and that' work well rather than just one thing. Here are some healthy snack ideas that might come in handy! - Make your own nut free muesli bars - http://healthyfoodguide.com.au/recipes/2010/february/clever-muesli- bars - Fruit - whole or cut up - Homemade muffins. These are easy and can be any combination of flavours, sweet or savoury. They can also be frozen to last the week. http://healthyfoodguide.com.au/recipes/2012/april/choc-pear-muffins, http://healthyfoodguide.com.au/recipes/2009/october/cheesy-ham-and-corn-mini-muffins - Vegetable sticks with a small container of low fat dip - try traditional hommus or Beetroot hummus or tzatziki - Hard boiled eggs - Low fat cheese and crackers - Low fat yogurt - watch the sugar content, add your own fresh fruit for sweetness - English muffins - Pikelets - http://healthyfoodguide.com.au/recipes/2015/may/basic-pikelets Gluten free: http://healthyfoodguide.com.au/recipes/2015/may/gluten-free-basic-pikelets Dairy free: http://healthyfoodguide.com.au/recipes/2015/may/dairy-free-basic-pikelets - Air popped popcorn - Zucchini slice - http://healthyfoodguide.com.au/recipes/2009/october/zucchini-rice-slice - Make your own scrolls - cheese and vegemite as well as ham and pineapple are always popular flavours - http://healthyfoodguide.com.au/recipes/2008/february/vegemite-and-cheddar-scrolls http://healthyfoodguide.com.au/recipes/2011/february/cheesy-pizza-scrolls Try and keep packaged foods to a minimum or for special occasions as they are usually high in saturated fat and sugar. Make sure to get the kids involved in helping out in the kitchen. I've always found that kids are more likely to eat what they help make and they will proudly show it off to their friends! Make sure to add a small cooler pack if you're including any foods that require refrigeration such as meat, cheese or yogurt for food safety purposes. Note this is general advice only. If you wish to discuss this or anything else further please feel free to contact Accredited Practising Dietitian Danielle Dive on 9450 1083 to make an appointment. Written by APD Danielle Dive. Note recipes taken from healthyfoodguide.com.au

Australian Healthy Food Guide

Healthy lunchbox snacks: With term 2 underway, the idea of packing healthy snacks and lunches can be slightly daunting, especially trying to pick foods that your kids will actually eat! Kids love variety, and I've found little bits of 'this and that' work well rather than just one thing. Here are some healthy snack ideas that might come in handy! - Make your own nut free muesli bars - http://healthyfoodguide.com.au/recipes/2010/february/clever-muesli- bars - Fruit - whole or cut up - Homemademuffins.Theseareeasyandcanbeanycombinationofflavours,sweetorsavoury.Theycan also be frozen to last the week. http://healthyfoodguide.com.au/recipes/2012/april/choc-pear-muffins, http://healthyfoodguide.com.au/recipes/2009/october/cheesy-ham-and-corn-mini-muffins - Vegetable sticks with a small container of low fat dip - try traditional hommus or Beetroot hummus or tzatziki - Hard boiled eggs - Low fat cheese and crackers - Low fat yogurt - watch the sugar content, add your own fresh fruit for sweetness - English muffins - Pikelets - http://healthyfoodguide.com.au/recipes/2015/may/basic-pikelets Gluten free: http://healthyfoodguide.com.au/recipes/2015/may/gluten-free-basic-pikelets Dairy free: http://healthyfoodguide.com.au/recipes/2015/may/dairy-free-basic-pikelets - Air popped popcorn - Zucchini slice - http://healthyfoodguide.com.au/recipes/2009/october/zucchini-rice-slice - Make your own scrolls - cheese and vegemite as well as ham and pineapple are always popular flavours - http://healthyfoodguide.com.au/recipes/2008/february/vegemite-and-cheddar-scrolls http://healthyfoodguide.com.au/recipes/2011/february/cheesy-pizza-scrolls Try and keep packaged foods to a minimum or for special occasions as they are usually high in saturated fat and sugar. Make sure to get the kids involved in helping out in the kitchen. I've always found that kids are more likely to eat what they help make and they will proudly show it off to their friends! Make sure to add a small cooler pack if you're including any foods that require refrigeration such as meat, cheese or yogurt for food safety purposes. Note this is general advice only. If you wish to discuss this or anything else further please feel free to contact Accredited Practising Dietitian Danielle Dive on 9450 1083 to make an appointment. Written by APD Danielle Dive. Note recipes taken from healthyfoodguide.com.au

Just to let you know that the Flu Vaccinations have arrived. Free for the "Over 65's". Please call Terrey Hills Family Surgery 9450 1083 to book your appointment

How to enjoy Easter without over indulging!Easter is a lovely time of year! Enjoying time with family and friends, the start of Autumn and cooler weather, hot cross buns, the Easter bunny and chocolate treats! It's easy to get caught up in the hype and completely over indulge over the long weekend. So how do you stay on track yet still enjoy this celebratory time!?!- It's impossible to avoid chocolate during the Easter period! Rather than denying yourself any Easter eggs, choose smaller sizes, small portions and better quality chocolate, preferably dark.- Remember chocolate is a treat not an everyday food, so continue your healthy eating habits making sure to include lots of fresh fruits and vegetables, lean meats, breads and cereals as well as low fat dairy.- With the numerous hot cross bun varieties available now it's easy to go wild and want to try them all. Stick to your mini sized traditional fruit or fruitless variety options as the larger chocolate, sticky date and other such varieties have more calories and fat in comparison.- Make sure to enjoy your Easter treats and don't feel the need to eat them all at once to 'get rid of them'. A small treat every now and then is a much better way to enjoy them.- As well as continuing healthy eating, remember to continue to exercise as well. The long weekend provides more time to relax, so maybe enjoy a later start than usual, a bush walk with the family, kick the soccer ball at the oval or ride your bike.Written by Danielle Dive, Accredited Practising DietitianNote this is general advice only. If you wish to discuss this or anything else further please feel free to contact Accredited Practising Dietitian Danielle Dive on 9450 1083 to make an appointment.

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Australia's Healthy Weight Week 2016

Australia's Healthy Weight Week 2016 Come and join Accredited Practising Dietitian Danielle Dive and Personal Trainer Belinda Gray and have a chat about general healthy eating, BMI and exercise! When: Saturday 20th February 2016 Where: Terrey Hills Family Surgery Time: 10 - 12pm Morning tea provided! No need to book, just come along, we'd love to see you there! http://healthyweightweek.com.au/events/australias-healthy-weight-week-information-morning- terrey-hills-nsw/

New Year's Resolutions - How to stick to them Each year most of us make a list of New Year's Resolutions, however once we head back to work and life gets busy again we very easily neglect or forget them. Here are some tips to help you stay on track! * Firstly and most importantly, make your resolutions realistic. Start small and re-evaluate along the way. If your goal is unachievable or too broad you will quickly lose motivation, especially if you aren't seeing results quickly enough. For example, if one of your resolutions is to lose weight, be specific. 'I want to lose 2kg by February'. Once you have achieved that you can set yourself another goal. * Don't make too many resolutions otherwise you won't end up achieving any of them. Keep them concise and choose a top three or four. * Include friends and family to help you achieve your resolutions. For example exercising with another person or in a group can be easier and more motivating. You are accountable to someone. * Ask for help if you need it. Sometimes some extra guided, individualised advice can kick start you to meeting your resolutions. Personal Trainer's and Accredited Practising Dietitian's can give you tailored advice relating to exercise and dietary requirements. * Make your resolutions fun. Look forward to achieving them with friends or family members, have a bit of healthy friendly competition, take pets for a walk or run, enjoy local facilities like ovals, sports centres, bush walks and trails. * Avoid fad diets, instead focus on portion sizes and eating whole, fresh foods. * Remember resolutions can be changed and adjusted. * And mainly, don't give up! Make an appointment today with our Accredited Practising Dietitian (APD) Danielle Dive to help achieve your New Year's Resolutions, to discuss general healthy eating or something more specific. To make an appointment call 0423 949 980 or 9450 1083