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Breakfast Frittata Recipe

By Recipes No Comments

Breakfast frittata (6 serves)


1/2 Red Onion

1Tbs Garlic

1/4 bunch Coriander

2 rashes Bacon (optional)

5 Egg whites

4 Whole eggs

1/2 whole Zucchini

1/4 whole Broccoli 

Handful of Spinach


Pre heat oven to 150 degrees, fan forced. Line quiche tray/baking tray with baking paper.

Finely chop onion, garlic, coriander, bacon and spinach.

Finely grate zucchini & broccoli (so they don’t have a strong flavour)

Crack eggs and egg whites into a bowl, mix in all ingredients and mix together, add salt and pepper to taste.

Pour mix into lined tray and cook for 20 to 30 minutes (until brown)

Serve up as a snack or for a meal with salad and avocado


Really depends how green you want to go when adding in vegetables!!

The Movement Forward with Sharna Oconnor

By Education, Support Group Sessions No Comments

A big thanks to everyone that stepped outside of their comfort zone to participate in our very first session of The Movement Forward with Caren Biddulph.

Our next Support Group Session will be held on Saturday the 2nd of July at 8:00am at Waterfront Park (Waterloo St) in Newstead with Sharna O’connor.

Sharna is an Accredited Exercise Physiologist and has been involved in the health, wellness and fitness industry for over 13 years.


  • An exercise education session
  • A light exercise session consisting of stretching, cardio & resistance based exercises.
  • A supportive environment which caters to your current physical capabilities.

You are more than welcome to bring your family & friends to the session. The event is FREE to attend.

The Movement Forward is our support group aimed at empowering individuals with the tools needed to achieve their Health & Fitness Goals. For more information and to join our online support group click here. 

6 Free Exercise Sessions in Brisbane

By Exercise No Comments

If you are looking to step outside your comfort zone or want an extra challenge; our team have compiled a list of Brisbane’s best FREE exercise sessions. The sessions are aimed at all fitness levels and abilities & anyone can attend the sessions. 

For more information on the groups click on the title below;

Brisbane City Councils ‘Active Parks’

This program offers activities for all ages at all levels of abilities across 50 local parks in Brisbane. These free activities assist in improving your health, fitness and well-being. See their schedule online and look at what classes interest you. Offering classes from Boxing to Zumba or Mums and Bubs yoga. 

Australian School of Meditation & Yoga

If you are looking to relieve stress, relax and calm the mind. The Australian School of Meditation & Yoga offers free “Deep Peace” fully guided meditation class for a gold coin donation. All you have to do is lie down and get comfortable and the wonderful instructors do the rest. They are held on Mondays & Thursdays 5:30-6:15pm and Tuesdays 11:15 to 12pm at Australian School Of Meditation and Yoga: 236 Montague Road, West End, Brisbane.

Heart Foundation Walking

A Brisbane City Council designed community based free walking groups with over 100 walking trails to choose from. Led by trained walking organisers and managed by a Heart Foundation local coordinator. You can walk at your own pace and choose from slow, medium and fast paced walks. It is a great opportunity to meet new people as well as see Brisbane’s famous parklands and be rewarded for reaching milestones as part of the Walker Recognition Scheme. 

Fitness Meetups in Brisbane 

This is a website where you can connect with like minded people and find out what exercise groups are happening near you in Brisbane. Such as the FREE outdoor bootcamps run in Mt Gravatt, every Thursday at 5:45pm or the Zumba Fitness Classes held on the Northside at Stafford.

Park Run (New Farm & SouthBank)

If you are looking for that extra challenge Park Runs are free 5km, timed runs that are held on Saturdays along the river walks at New Farm or Southbank. They are a community based program and you can go at whatever pace you are capable as well as bring some friends along to exercise with. To confirm times and locations follow the relevant link being either New Farm or Southbank.

The Movement Forward.

Our Support Group The Movement Forward meets regularly in different locations throughout Brisbane. In each session we focus on a different activity with a leading health and fitness professional. For more information & to join our online support group The Movement Forward click here.

Dahl Curry Recipe

By Recipes No Comments
Dahl Curry
(For the curry lover but not too much spice)
2 cups of red lentils
1 tablespoon olive oil
Small onion
1 green chilli chopped and deseeded
1/2 teaspoon minced garlic
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric
1/2 teaspoon salt
1/2 tin chopped tomatoes
Fresh coriander to garnish
Wash and place lentils in a microwaveable bowl with plenty of water and microwave until soft (usually 10-15 minutes).
Meanwhile heat olive oil in pan and add mustard seeds. Put lid on and let them pop but not burn.
Add finely chopped onion, garlic, cumin seeds and chopped green chilli. Sauté until onion is soft and oil separates. Smells great.
Add remainder of spices and salt and cook for 2 minutes stirring continuously.
Add tomatoes and cook until soft and colour changes to a deep red. Smash the tomatoes with the back of a wooden spoon.
Add softened lentils and stir completely. Add a little extra water if consistency is too thick.
Simmer for 10 minutes.
Chop fresh coriander and sprinkle on top.
Serve with brown rice. Enjoy.
Note: this is a high fibre dish and so very good for you. It can also be thinned to make a soup consistency if that is what you desire. Let us know what you think.

Spiced Citrus Meatballs with Garden Greens Recipe

By Recipes No Comments

Meatballs are quick & easy to prepare & the perfect high protein meal to assist you with achieving your health & fitness goals.




4 palm size portions of lean beef mince

I onion, chopped finely

2 cloves of garlic, chopped finely

½ teaspoon cumin

½ teaspoon paprika

2 teaspoons olive oil

½ handful parsley, chopped

2 eggs

½ teaspoon lemon zest

Salt and pepper to season


1 cup chicken stock

½ teaspoon lemon zest

½ teaspoon cumin

½ teaspoon turmeric


Green beans, broccoli, snow peas


Fry onion, garlic in olive oil until soft. Add spices and constantly stir on low heat ensuring spices do not burn.

Add mince, lemon zest, eggs, herbs, salt and pepper.

Mix well and shape into golf ball size balls. Heat 1 teaspoon olive oil and cook the meat balls for 1 to 2 minutes, until sealed.

Heat stocks with spices and lemon zest. Add stock to meat balls and simmer until cooked through and stock thickens to a sauce.  More stock can be added throughout the cooking process to keep it moist.

Serve with sauce on a bed of freshly steamed green vegetables.

Tips for Complying with your Pre-operative Diet

By Education No Comments

Surgical intervention for weight loss (bariatric surgery) can result in substantial weight loss that is sustained over the long-term when combined with education, ongoing monitoring and patient support.

Your surgeon may have suggested that you use a Very Low Calorie Diet (VLCD) also known as Very Low Energy Diet (VLED) for a period of time prior to your planned surgery. By following the VLED weight loss program you restrict your daily kilojoule intake and carbohydrate intake to a level lower that your body requires. This results in weight loss as your body metabolises your excess body fat for the energy it needs in a metabolic process called ketosisTreatment with the VLED Program before bariatric surgery has been shown to result in significant weight loss and reduction in liver size (Pekkarinen et al 1997). Weekly weight losses average approximately 2.0kg in the first 4-6 weeks if complied with. Moreover it is important for safety during surgery as if the liver is large and inflamed it becomes an obstacle and therefore a hazard for the surgeon. Various studies have shown a significant reduction in liver volume following a 4 week VLCD pre-bariatric surgery (Fris 2004; Lewis et al 2006). 

There are various ketogenic diets on the market. All involve meal replacements and usually this is with a shake or a bar, ie shake/bar for breakfast and lunch and protein and veggies/salad for evening meal, supplemented with fibre, plenty of water and oodles of willpower.

Without a doubt the product works if you can strictly adhere to the programme but they can be difficult to stick with over a long period of time. It can become monotonous and we like to taste and chew food so shakes lose their pizazz after a while. I have come up with a few tips that have helped my patients remain steadfast to the VLED because at the end of the day if you want a surgical weight loss procedure, the VLED is not negotiable and more importantly your safety is not negotiable.



If you are the person who likes to chew in the morning then the bar is good with your coffee or tea but if you are the person who skips breakfast (don’t do it) or has breakfast on the run then the shake is a great option. Make sure you add benefibre (fibre supplement) to your shake or your water bottle.

Morning Tea

Here you can have your tea or coffee as usual but no food, but top up on your water intake.

Lunch Time

Have your lunch a little earlier than usual. The VLED will prescribe a meal replacement shake or bar here also and most VLED’s offer a selection of free veggies/salad greens that can be eaten in any quantities at any time during the programme. I suggest making up a large salad from the free salad, with a little vinaigrette dressing or a little olive oil. Have this at lunch instead of the shake/bar as I have plans for the bar/shake later. If you are still hungry it is a good idea to add a small quantity of protein to your salad, for example ½ tin of tuna or a sliced boiled egg occasionally or small amount of grated cheese. These will certainly jazz up the salad and add some variety for you but more importantly, will not hinder the process of ketosis so necessary for shrinking the liver.

Afternoon Tea

Very often the afternoon is when people feel tired and will reach for the first thing they see to eat. Have the shake or the bar that was planned for lunch at this time and this will definitely see you through to dinner. There are plenty of flavours, so plenty to keep the tastebuds stimulated.


No great change to dinner, so protein quantity as per you VLED and veggies or salad as prescribed by the VLED. It is better to have dinner a little earlier and remember earlier to bed also so that there is no temptation to snack in front of the TV.

Very Important

8 glasses of water at the very minimum

Fibre supplement to prevent constipation

Sugar free mints or chewing gum for the ketosis breath

Eat slowly and mindfully

Incorporate daily exercise into your routine (every little helps)

NB: Carbohydrate restriction is the key to ketosis and VLED weight loss. It is important then to remember to follow the VLED program as prescribed to ensure the best weight loss results. Consuming additional carbohydrates will prevent ketosis and therefore stop weight loss.


Yoga & Mindfullnes with Caren

By Support Group Sessions No Comments

On Saturday the 21st of May “The Movement Forward” will host our very first support group session with Nutritionist & Yogi, Caren Bidup.

The Movement Forward is our support group aimed at empowering individuals with the tools needed to achieve their Health & Fitness Goals.

The session will start at 8:00am at the NEW Restoration Zone, inside Function Well (76 Commercial Rd, Teneriffe 4006 QLD).


  • An extremely light stretch/ education session
  • Mindfullness exercises
  • Group Discussions
  • An environment which caters to your current physical capabilities
  • A supportive environment

You are more than welcome to bring your family & friends to the session. The event is FREE for all patients of the clinic ($10/ for non patients).