Motivation Monday: Mediterranean Dreaming

Motivation Monday – Mediterranean Dreaming

Anyone else dreaming about the Mediterranean? Yes, that European summer holiday we wished we had booked to escape Melbourne’s winter? Well, although it’s not the same as swimming in the Mediterranean, let’s take some time on this Monday morning to discuss the Mediterranean way of eating.

The Mediterranean way of eating can be beneficial for our health.  Research has shown that by consuming the med-diet we can…

  • – keep our cholesterol levels within the recommended range
  • – lower our risk of Type 2 diabetes
  • – manage a healthy weight, and
  • – reduce the risk of colorectal, breast and other cancers

The Mediterranean-way of eating includes:

  • – High monounsaturated (eg. olive oil) to saturated (eg. fatty red meat) fat ratio
  • – High intake of fruits and vegetables
  • – High intake of legumes
  • – High intake of grains &cereals
  • – Moderate intake of fish, low fat dairy and white meat
  • – Low intake of red meat, processed meat and egg
  • – Low intake of sweets, sweet desserts & sweet drinks
  • – Low to moderate intake of red wine

Why not give the Mediterranean way of eating a try by including some more oily fish in your day. A great way to start is with this salmon and soba noodle bowl; incorporating salmon, avocado, veggies and soba noodles. Enjoy!

Salmon and Soba Noodle Bowl – Serves 4


270g pkt soba noodles

1/2 cup (125ml) teriyaki marinade

1/4 cup (60ml) lime juice

3 tsp sesame oil

2 spring onions, thinly sliced

2 tbs sesame seeds, toasted

4 Salmon portions

4 radishes, thinly sliced

4 baby cucumbers, peeled into ribbons

1 ripe avocado, stoned, peeled, thinly sliced

1 large carrot, peeled, cut into long matchsticks

1 1/2 cups (120g) finely shredded red cabbage


  • – Cook the noodles in a large saucepan of boiling water following packet directions. Refresh under cold water. Drain well.
  • – Combine the teriyaki marinade, lime juice, oil and ¼ cup (60ml) water in a small jug.
  • – Place the noodles in a bowl with three-quarters of the spring onion and 1½ tbs of the sesame seeds. Add ⅔ cup (160ml) of the dressing and gently toss to combine. Season.
  • – Spray the salmon with olive oil spray. Season. Heat a large frying pan over medium heat. Cook the salmon for 2-3 mins each side for medium or until cooked to your liking.
  • – Divide the noodle mixture among serving bowls. Arrange the radish, cucumber, avocado, carrot and cabbage over the noodle mixture. Top with salmon. Drizzle with the remaining dressing. Sprinkle with the remaining spring onion and sesame seeds.


Emma Caldwell
Accredited Practicing Dietitian
Fitwise Physiotherapy
Consulting at our Armadale and East Melbourne rooms

To make a booking with Emma, click ‘Make a Booking’ in the top right-hand corner of this page and follow the prompts. You can also call our friendly team on 9822 4999 (Armadale) or 9486 0512 (East Melbourne), or email us on [email protected]



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Excellence, Respect, Innovation and Fun – For our clients, for our team and for ourselves.

This is evident with the service we provide, the environment in which we provide it, the way in which we operate as a team and how we care for and value our clients, referral partners and ourselves; we live the Fitwise values every day.

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In 2004, Gen McGlashan and Libby Oldfield founded Fitwise Physiotherapy. They first met in 1994.  Libby was Gen’s physio when she had her first child. Gen then worked for Libby for 10 years in Libby’s previous business, located at the Epworth Freemasons Maternity Unit in East Melbourne. They have been a team working together for a very long time!!

Libby and Gen have always had a passion for empowering women, by helping provide accurate evidence based information and treatment to help women live their best lives. Excellence in all that they do, practising and operating in an innovative way has always been their core. Fitwise was the first multi-practitioner practice providing Women’s Health physiotherapy consultations, exercise classes and clinical pilates in Melbourne.

Gen and Libby

In February 2005 Gen and Libby moved their one room practice to Albert St East Melbourne. They had expanded to 2 treatment rooms, an exercise studio and a pilates studio with a small team of physiotherapists and one receptionist. This was exciting as they wanted to be able to help more people and to grow their team – enabling their other passion: teaching and mentoring clinicians who also wanted to work within the Women’s, Men’s and Pelvic Health arena.

5 years later, they expanded their East Melbourne clinic and in 2015 opened their second clinic in Armadale.

Remedial Massage, Myotherapy and Dietetics have been an exciting addition in recent years, with Podiatry and Exercise Physiology being added in 2022.

Fitwise Physiotherapy | Armadale

The Fitwise team has now grown to include 18 amazing practitioners and 12 wonderful administrative team members and is still growing!

Libby and Gen have always loved providing a holistic service, treating a variety of conditions in consultations and providing exercise appropriate for different life stages. The community of clients that are part of the Fitwise family, (some who have been part of the journey from the very beginning – over 17 years ago), are the biggest reason they do what they do. For Gen and Libby, it is a privilege to be part of these wonderful people’s lives.