We provide the following programs, products and services:
Please navigate through our website for further information. If you have any queries about our services or products or wish to organise a consultation/booking/order or interview, please do not hesitate to contact us.
Caron has had extensive experience hosting and appearing for all kinds of events, including healthy product launches, book signing and tasting events.
Caron Milham is highly qualified and experienced with all types of media and is available for interviews on nutrition, health or weight-related issues. Caron has had more than two decades of experience with television having had appeared more than 40 times on the Today Tonight show and 3 times on A Current Affair with various stories. Television, radio and print media enquires are welcome.
Caron Milham and Associates can provide the expertise of a Dietitian to be involved in any area, requiring input about food and nutrition or weight management.
Caron Milham and Associates can assist your staff improve their wellbeing through workplace seminars and workshops such as Nutrition and lifestyle management, Weight loss and management and Corporate Health Nutrition for maximising work performance. Presentation costs vary depending on the complexity of the topic, location and length of presentation. Please contact Caron Milham and Associates if you require more information about holding a seminar and workshop for your organisation.
Caron Milham and Associates can provide a range of services to the food and hospitality industry, tailored to the needs of the client. We can offer services and assist in many areas, including:
For further details on each of these areas outlined above and service costs, please contact us.
Caron Milham & Associates PO Box 674, Blackwood SA 5051
Individual Consultations; General Enquiries and Appointments:
- Blackwood Nutrition Clinic - Blackwood PHYSIOTHERAPY Clinic
194 Main Road, Blackwood. 5051
Ph: (08) 82784476 Fax: (08) 82781458
Please contact us by completing the form below and pressing 'submit', if you have a specific enquiry for the dietitian, would like to be added to our waiting list for our Online chooz to looz group hybrid program, have difficulty ordering our products or have any other enquiry.
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SPECIAL LIMITED TIME OFFER!
Motivation is something that can come and go. You need to learn how to keep your motivation strong even when the going gets tough and learn how to pick yourself back up again when you might fall down occasionally.
This Motivation book covers…
Do you eat when you’re not really hungry but bored, stressed or ‘feeling down’? If so, this fully magnetic four color fridge poster (15cm) will be a great help to begin to control your ‘Emotional eating’. Learn of alternative ways to manage these difficult emotions rather than turning to food. You need to find something that beats eating! You can’t take away food without replacing it with something else!
Place this magnet at eye level on the side of your fridge you open. A final reminder at the place of least resistance!
There has been a huge increase in recent years with the numbers and types of soups available to purchase however most don’t measure up nutritionally .Many contain little, if any vegetables, fibre and protein and others are too high in salt or saturated fat. With our lives getting busier and the fact that a lot of people enjoy a cup or bowl of hot, satisfying soup in winter, purchasing a ready-made soup is the easiest answer for many. Homemade is best but if you don’t wish to, or cannot prepare your own soup and / or just want a quick convenient alternative at times, then I have done the hard work for you to find the healthier choices in the supermarket.
My book, the Australian Healthy Cooking Guide available on this website, has plenty of tasty, cost-effective recipes. One of my (and my clients’) favourites is the ‘Pumpkin & Cauliflower Soup’. It has a mild curry flavour and has the extra warmth of cumin, and is only 80 calories per serve! You can download this recipe here.
Soups can be purchased as dry, long-life, frozen, canned and fresh. Serving sizes can vary from 200 to 500 mls /grams( gms), although most are around 250 – 300mls/gms. Some soups can be purchased as single serves whilst others can serve 2, 4 or more. Some can be almost a meal in themselves whereas others are more suitable as an accompaniment to the meal or a light snack. Where possible though, add your own fresh or leftover vegetables, beans or lentils to bulk up and increase the nutrient content of your soup. (This is particularly valuable for soups that aren’t mentioned in the list below and for those that are lower in vegetable content)
Cost varies greatly, from a dollar for a packet to up to nearly $10 for a fresh ‘gourmet’ soup. Not all brands I mention below are available at all supermarkets, but all supermarket chains had some healthier options. For a product to be analysed and therefore considered for the list below, a Nutrition panel had to be present on the package, as well as an Ingredient list. For soups where water needs to be added to reconstitute the soup (powder/ concentrated liquid varieties) the analysis has been done after reconstitution.
Out of around 400 soups on the market, there are over 140 Healthier options overall and many of these have been listed below. Based on their nutritional composition these soups are categorised into GOLD, SILVER or BRONZE groups. If you find a product in the supermarket that is not on this list it may mean that it wasn’t one of the healthier options. It may also just mean that it wasn’t available to view at the supermarkets I visited/ or was out of stock. Use the guidelines on this website and in my book, the Australian Healthy Shopping Guide ( Link to page on this book) to determine its suitability.
Choose soups that are low in fat, particularly saturated fat and lower in salt but with a good amount of fibre and vegetables, and if possible, some protein as well, from legumes or beans, chicken or meat. Select ‘lower ‘or ‘low salt’ options, particularly if you have high blood pressure or are watching your salt intake. Choose ‘Lower’ or ‘low’ kilojoule/ calorie (low –kJ) soups, particularly if you are watching your weight.”
For more details on ‘How to read labels’ – including ‘Understanding Nutrition Claims’ and what they really mean; ‘How to how to read Ingredients lists’ and ‘Nutrition Panels’. More information on these topics and lists of the healthier products in 48 other food categories can be found in my best-selling book, the ‘Australian Healthy Shopping Guide’ which can be purchased from this website.
In addition to the minimal Nutritional aims above, these have more than 7 gms fibre and 4 gms of protein per serve or more than 6 gms protein and 5 gms fibre per 250ml serve. All contain at least 60% vegetables (including legumes/beans) (equivalent to 2 serves of vegetables in a 250mls serve). Many have a significant quantity of other ingredients like wholegrains, chicken or meat.
Woolworths Autumn Collection
In addition to the minimum requirements, these have more than 7 gms fibre or 6 gms of protein per serve or more than 4 gms protein and 5 gms fibre per serve or more than 60% vegetables. All contain at least 45% vegetables (including legumes/beans). Many have a significant quantity of other ingredients like wholegrains, chicken or meat.
These soups meet minimum requirements and have more than 2 gms protein and 3 gms fibre per serve and contain at least 45 % vegetables. Alternatively, if there is no fibre reading on the label (or fibre content is less than 3 gms) they must contain at least 60% vegetables.
Some serve one and others more. Some are powders while others are concentrated liquid/ stock, however in both cases, water need to be added to reconstitute the soup.
(This recipe is from the Australian Healthy Cooking Guide recipe book, written by Caron Milham)
1 Place the vegetables into a saucepan or casserole dish with all the other ingredients.
2 Cook until the vegetables are soft.
3 Purée in a blender for a smooth consistency. Reheat gently before serving.
Tip: I always make double the recipe to save time and have more for later. This recipe also freezes well.
Chooz to Looz Program 1 serve = Free
Per serve including vegetables
The Australian Healthy Cooking Guide is available for purchase from this website