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24.01.2022 YOU CAN’T OUT SUPPLEMENT A POOR DIET A common questions that we are often asked: Should I be taking a multivitamin? OR Are greens powders good for me? Nutritional supplementation can be necessary in some medical and clinical circumstances. But for the general healthy population, the truth of the matter is - you can’t out supplement a bad diet. ... Eating a balanced diet including adequate intake from all five food groups will trump pills and powders any day, and for a few reasons: Cost effectiveness Supplements often come with extraordinary price tags. We’ve seen prices in excess of $400/kg for greens powder, in comparison to fresh produce like pumpkin ($2/kg) or broccoli ($1.90/kg). Less nutrient interactions Many of the vitamins and minerals found in multivitamins and green powders interact with each other - resulting in poorer nutrient absorption. Fibre and satiety Among the many benefits of dietary fibre (including keeping you regular and optimising gut health), real wholefoods keep you feeling fuller for longer. Not something we can say for pills, powders and potions. Taste and enjoyment Food can bring us great pleasure, and it would be a shame to miss out on all the delicious healthy foods by opting for tasteless pills and powders. Supplements are exactly that - they supplement our diets where there might be nutritional deficiencies. We should be aiming for nutrient variety through a food first approach and enjoying a range of healthy foods every day Your body and your wallet will thank you.
23.01.2022 SUPERMARKET SHOPPING MADE SIMPLE It's important to nail what you purchase at the supermarket, to help set yourself up for a week of healthy eating habits and meals. Here are our tips for quick and healthy supermarket shopping: . . 1 Have a game plan ... Plan out healthy meals and snacks for the week and make a shopping list . This will involve some forward planning and time beforehand, but you'll save time by not aimlessly wandering the aisles, and also save money by not purchasing items you don't need or already have at home. 2 Don't go in hungry Research has shown that hungry shoppers purchase more high-calorie products. Have a snack before you go, or plan your shopping trip after a meal. 3 Start by filling your trolley with wholefoods Prioritise fruit and veggies (fresh or frozen), lean meat, chicken and tinned/fresh fish , eggs, legumes (canned or dried) and dairy foods (milk/alternatives , no added sugar yoghurt, cheese ) and nuts . Other notable mentions include wholegrain breakfast cereals, oats, wholegrain crackers and bread, pulse pasta and herbs/spices. 4 Be wary of persuasive junk food marketing. Treat foods in moderation have their place in a healthy, balanced diet, however be conscious of the amount of discretionary food items in your trolley. These foods are often discounted, which can add to the temptation, so ask yourself a few questions first: Do I really want this food? Is there another treat food I would rather eat more mindfully? Have I loaded up on wholefoods first (see point 3)? . Happy shopping See more
21.01.2022 KANGAROO. I know it’s not for everyone, but the nutritional science speaks for itself. With approximately double the amount of omega 3 fatty acids and iron, 1/5 of the fat and a similar protein content - it is a solid alternative for traditional beef mince. Not to mention that consuming kangaroo is much better for your bank account and our planet when compared to beef. My favourite kanga dish is a kangaroo bolognese loaded with zucchini, carrots, onion, garlic and chickp...eas. Serve it over pasta and it makes for a hearty, well rounded meal. Would you switch beef for kangaroo?
20.01.2022 CAFFEINE Another highly researched and efficacious performance supplement . . Studies show that consuming a dose of 3-6mg/kg of your body weight 60 minutes before an exercise session could result in increased physical performance. For some reference, an espresso could have 120-250mg of caffeine - while a cup of tea contains around 50mg.... . To get the very best out of a supplementation protocol seek the help of a Dietitian with sports nutrition experience . . Don’t forget, sports supplements are the sprinkles on the icing on the cake . Their effects on performance are minor compared to the power of a diet that is tailored to your training load, goals, personal preferences and gender etc. See more
18.01.2022 HOMEMADE PIZZA You can easily recreate your favourite take-away meals at home with some extra nutritional value Here’s our easy, healthier, home-made pizzas for your Saturday night... Ingredients Large wholemeal pita breads Veggies of choice - zucchini, capsicum, mushroom work well Protein of choice - prawns or chicken are great options Tomato paste Reduced-fat cheese, grated Dried Oregano or Italian mixed herbs Olives Sun-dried tomatoes Steps Pre-heat oven to 180 degrees and line oven tray with baking paper Chop/slice all the veggies and protein Heat extra-virgin olive oil in a large pan and cook the veggies and protein Meanwhile spread tomato paste on the pita breads and sprinkle with grated cheese Turn off pan and top the pizza with cooked veggies and protein (however don’t overload them!) Add another small sprinkle of cheese + add olives, sundried tomatoes and herbs Place pizzas in oven for ~10mins until cheese is golden
18.01.2022 NON-BORING SALADS Salads are an easy and nutritious meal and a great way to get in your daily serves of veggies . However... salads often get a bad rap for being tasteless and bland... to that we say, don’t be afraid to add in some flavour bombs! Here we’ve got sun-dried tomatoes, feta, gherkin and marinated olives to ramp up the taste!
17.01.2022 LOADED NACHOS Who said nachos can’t be healthy? With a few additions, here’s our tasty, upgraded version of the Mexican classic Perfect for a crowd-pleasing weekend lunch. INGREDIENTS (serves 4) Nachos:... -1 Packet of Mission Torilla Strips -300g Jar of tomato salsa -400g can kidney beans, rinsed -Grated cheese Fresh Salsa: -Diced tomato -Diced capsicum -Chopped coriander -Avocado -Olive oil -Lime or lemon juice METHOD Preheat oven to 180 degrees (fan forced) and line a large tray with baking paper. Spread the tortilla chips evenly on the baking tray. Layer the tomato salsa and kidney beans and sprinkle with grated cheese. Place in the oven for 10-15mins or until the cheese is golden. Serve with fresh salsa: Combine diced tomatoes, capsicum and avocado in a bowl. Drizzle with olive oil and lime or lemon juice. ¡Buen provecho!
16.01.2022 VITAMIN D. Did you know that over 1/3 of Australians are vitamin D deficient? We need vitamin D for calcium absorption and healthy immune function, amongst other benefits. Vitamin D is found in eggs , fatty fish such as salmon and some fortified foods like milk . However, most of our vitamin D is synthesised in our skin in response to radiation from the sun . This can be particularly hard during winter when UV levels are low, especially for workers who stay mostly indoors. To optimise vitamin D synthesis in the colder months, it’s recommended to spend some time outdoors in the middle of the day with skin uncovered. Even better, combine sunshine with some outdoor exercise, such as a lunchtime walk or weekend hike
15.01.2022 LOW FODMAP DIET - What is it and why see a Dietitian Our Accelerate Nutrition team of Dietitians have completed further training in using Low FODMAP Diets for people with irritable bowel syndrome (IBS). Gut health is a passion area for us we love helping people manage their gut symptoms, feel great and eat freely again FODMAPs are a group of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms forpeoplewith IBS. FODMA...Ps are found naturally in many foods and food additives. IBS is a very common gut problem with symptoms including abdominal pain , bloating, wind and changes in bowel habit (diarrhoea, constipation, or both). The Low FODMAP diet consists of three phases: 1 FODMAP restriction 2 FODMAP reintroduction and 3 FODMAP personalisation. Dietitian’s have extensive knowledge of food and nutrition and are the experts in educating people on disease-specific dietary advice, including IBS. A 2019 study found that IBS symptoms and Low FODMAP diet compliance were both improved in people who sought Dietitian guidance. Seeing a Dietitian helped people to achieve the therapeutic target for FODMAP intake, and improved their ability to correctly follow the diet’s 3 phases. Without Dietitian guidance, people were twice as likely to be nonresponders to the diet (<25% symptom improvement). Food elimination diets can be tricky to navigate on your own . Personalised and targeted dietary advice is to ensure your diet doesn’t become overly restrictive, and the process is achievable and sustainable. If you have IBS, feel free to get in touch with us, to find out how we can help you. Check out our latest blog post for more (link in bio) Reference: Tuck, C et al. Implementation of the low FODMAP diet in functional gastrointestinal symptoms: A realworld experience.Neurogastroenterology & Motility (2019)
15.01.2022 Great opportunity this morning to speak with @perform_360 8 week-challengers with the awesome @iperformance_nutrition & @travellingdietitian. Remember the 5 key R’s to optimise your post-training recovery & adaptation: - Repair - Refuel... - Rehydrate - Rejuvenate - Rest See more
13.01.2022 HEALTHY WHOLEGRAIN CRACKERS Crackers or dry biscuits are a pantry staple for many people. With an ever-increasing variety to choose from but unfortunately many crackers are highly processed and high in saturated fat and salt . However, crackers can be a great opportunity to increase wholegrain intake, so here are out top tips for choosing a healthy cracker: 1 Made with wholegrains Wholegrains contain more fibre, antioxidants and vitamins than refined grains. Crack...ers made with wholegrains are going to be lower GI, higher in fibre and therefore more satiating - meaning we need less to keep us full. 2 High in fibre Aim for at least 3 grams of fibre per serve (the more the better!). Fibre not only promotes a healthy gut, but also keeps you feeling fuller for longer. 3 Low in saturated fat Many crackers are high in saturated fat because they include butter and lots of oil. Check the nutrition panel and avoid options that contain >2.5 grams of saturated fat per 100 grams. To make it easy for you, we’ve compiled a shortlist of our favourite healthy wholegrain crackers. Add some healthy toppings such as cheese slices, tomato, avocado, cucumber, hummus, tzatziki, tinned tuna/salmon or boiled egg etc and you’ve got yourself a perfectly balanced and delicious snack. Save this post for the next time you’re in the supermarket!
12.01.2022 BREAKFAST CEREAL With an entire supermarket aisle dedicated to this single food product, it can be overwhelming to navigate all the choices out there. We often recommend cereal to our busy clients who need something quick for brekkie in the morning. But we also know there’s plenty of highly refined and high-sugar cereals out there, so here’s our search criteria when checking breakfast cereal labels: 1 Made with wholegrains Who...legrains contain more fibre, antioxidants and vitamins than refined grains. Look for words like wholegrain wheat, rolled oats, buckwheat, quinoa and brown rice on the ingredients list. 2 High in fibre Aim for at least 3 grams of fibre per serve (the more the better!). Fibre not only promotes a healthy gut, but also keeps you feeling full for the whole morning. 3 Low in added sugar Aim for less than 15 grams of sugar per 100 grams (ideally <5g/100g). Skim the ingredients list to check there is minimal added sugar from additions like brown rice syrup, golden syrup, honey and maple syrup. To make it easy for you, we’ve compiled a shortlist of our favourite healthy breakfast cereals. Just add fresh fruit, nuts and seeds, yoghurt and your milk of choice and you’ve got yourself a perfectly balanced and delicious morning meal . . Save this post for when you’re next in the cereal aisle! See more
12.01.2022 WHY ATHLETES NEED CARBOHYDRATES I’m an athlete, I should be going low carb, right? This is not the first and certainly won’t be the last time we hear this from one of our athletes. And it doesn’t surprise us with the sheer volume of mis- information surrounding sports nutrition it’s no wonder many sports people get this crucial macronutrient wrong Carbohydrates are the body’s highest-octane food fuel They allow for the fastest rate of ATP resynthesis (energy ...production) compared to any other food fuel. This allows us to exercise longer at higher intensities with lower chances of injury or illness. Long periods of low carbohydrate availability can cause an individual to become better at burning fat for fuel - BUT they will never be able to match the exercise intensities that could be reached by strategically utilising carbohydrates In terms of carbohydrate amounts and timing, a good starting place for most people is to have some carbohydrate containing-food at least 2-3 hours before high-intensity activity (e.g. a long run or bike ride, football match). This could simply be a banana or a wholegrain muesli bar If you’re training hard again within the next 24 hours having a high carbohydrate post-workout snack will ensure your carbohydrate stores are topped up before the next big session Specific carbohydrate recommendations are very individual to each athlete, their training load, exercise style and many other factors. If you want to take your performance to the next level, DM or check out our website (link in bio) to see how we can help you reach your health , sporting and body composition goals
11.01.2022 ROASTED TOMATO AND TUNA GRAIN SALAD With the weather warming up in Melbourne, we’re loving light and fresh meals! Warm salads with grains, veg and protein ticks all the boxes. Check out our recipe below - makes four serves. Ingredients 1 cup of pearl barley, rinsed... 2 x (180g) cans of tuna, drained 500g cherry tomatoes, cut in half 4 x sprigs of fresh thyme Handful of pinenuts, toasted 1 small handful of parsley Feta cheese 1 tbsp Dijon mustard 2 tbsp red wine vinegar 80ml extra virgin olive oil Salt & pepper Preheat the oven to 140C. Place the tomatoes on a tray lined with baking paper. Drizzle with oil and season with salt, pepper and thyme leaves. Roast in the oven for 40 minutes. Bring a pot of water to the boil and add the pearl barley. Cook for 20 minutes or until cooked. Drain and rinse with water. For the dressing, combine mustard, vinegar, oil, salt and pepper To serve, combine the barley, tuna, tomatoes, feta, parsley and dressing. Top with toasted pinenuts. Enjoy
11.01.2022 IT’S OFFICIAL!! We are proud to officially launch Accelerate Nutrition! . .... We are passionate about empowering you to lead your healthiest life. We have started this practice through our shared desire to help clients achieve real and lasting results. Both of us have experience working in clinical and high performance settings , and between us we bring a wealth of medical and sports nutrition knowledge. Together we have the expertise and skills to provide nutrition advice that fits your personal goals and lifestyle - advanced nutrition solutions personalised to YOU . . Unlike the typical food police mentality that some may perceive of dietitians, we are committed to taking a pragmatic and personalised approach. It is our utmost desire to simplify evidenced-based research and provide an expert voice offering credible nutrition advice. We deliver skilled nutrition coaching , along with practical support and strategies you need to ensure our dietary advice can be successfully implemented and maintained for life. . . We know it’s a strange time to be starting this practice with the global pandemic currently unfolding. But now is more important than ever to value and prioritise your health. . . Whether you are wanting specific medical nutrition advice, trying to maximise athletic performance, or an everyday person looking to upgrade your health - we’re here to support you throughout your entire health journey . . Ready to make a move? We are currently offering online consultations Click the link in our bio to find out more. - Julian and Caitlin @ Melbourne, Victoria, Australia
10.01.2022 Healthy big breakfast As much as we love eating at cafes, this quick cook-up is easy enough to make at home! . . Happy Sunday everyone
08.01.2022 GARLIC PRAWN PASTA Have you tried pulse pasta before? It’s a super nutritious pasta variation made from ground legumes such as chickpeas, lentils or borlotti beans. It’s packed with more fibre and protein than regular pasta - plus it’s wheat free and gluten free, which is great news for those with allergies or intolerances. Here’s our recipe for garlic prawn pasta with punchy Italian flavours. Nutrition-wise it’s got: Low GI carbs (keeping you fuller for longer!)... Omega-3 fatty acids (great for brain and heart health) Fibre Lean protein INGREDIENTS (serves 4) -1 Packet of Pulse Pasta (we’ve used Chickpea here) -750g raw unshelled Australian prawns, wild caught -3 cloves garlic, finely chopped ~10 Cherry tomatoes -2 big handfuls of spinach leaves -Olives -Lemon juice to serve METHOD Peel and devain the prawns (trust us, the flavour from cooking prawns raw rather than pre-cooked is well worth the effort!) Boil a pot of water and cook the pulse pasta according to packet instructions Heat olive oil in a frypan on medium heat and sauté the garlic until translucent Add the whole cherry tomatoes and cook them for a few minutes Add the prepared prawns and cook them on each side until slightly golden Turn the heat down and add the spinach and cook until wilted. Stir through the olives. Drain cooked pasta and stir pasta through the prawns. Serve with squeeze of lemon and drizzle of olive oil Note: You can substitute the raw prawns for peeled prawns, tinned tuna or salmon if you want to speed up the prep time.
08.01.2022 NUTRITION FOR SOCCER ATHLETES Tonight Julian had the pleasure of speaking with the awesome team of soccer players at @kingstoncity_fc. Great Q&A session talking all things pre and post-game nutrition , hydration, calcium requirements , supplementation , electrolytes and carbohydrate periodisation Great work team - Knowledge is power
07.01.2022 LUNCHTIME VEGGIE SCRAMBLE Are you currently working from home? One of the benefits of WFH is having access to your kitchen at lunchtime. This veggie scramble is a super quick and nutritious lunch that will keep you full all afternoon and ticks heaps of nutritional boxes: Protein Fibre... Healthy fats 2 serves of veggies All you need is... 2 Eggs 1/2 cup frozen peas 1/2 cup chopped Mushrooms Handful of spinach And Jules’ favourite ingredient - Masterfoods Garlic Steak seasoning Heat a frypan with olive oil and cook the peas and mushrooms first, then add the eggs and garlic steak seasoning and cook through. Add the spinach just at the end. Serve with a slice of wholegrain bread and avo
06.01.2022 Throwback to when I wrote for @sportsdietaust ReFuel magazine. Click the link in my instagram bio to read about the nutritional considerations associated with muscle gains.
05.01.2022 MAKE-AHEAD OVERNIGHT OATS Are you feeling rushed in the morning? Try these overnight oats for a quick, grab-and-go breakfast , easily prepped the night before! Use individual jars/containers or a large bowl (as pictured) 1Combine 1 part rolled oats to 1 part milk, plus 1-2tbsp Chia seeds (for extra fibre and to help create a pudding-like texture). 2 Mix ingredients together and chill overnight 3Serve with fruit , nuts , seeds and yoghurt. ... The process of soaking raw oats overnight creates resistant starch, a starch that ‘resists’ digestion and acts like a prebiotic (i.e food for the gut bacteria). The resistant starch is fermented by the healthy gut bacteria in the large intestine, creating products that keep the gut healthy and functioning normally
04.01.2022 Many people have heard that too much sugar is bad, and therefore this must apply to fruit . . It is true that’s fruit contains sugar. These naturally occurring sugars are a mix of sucrose, fructose and glucose. These same sugars are also found as added free sugars in processed discretionary foods like cakes, biscuits and lollies. However, the health risks of sugars (such as tooth decay and unhealthy weight gain) are related to excessive free su...gar intake - NOT from the sugar in fruit. . . This is because fruit is also an incredibly nutritious food that contains fibre, vitamin C, vitamin E, potassium, magnesium and phytochemicals - all of which positively impact health and disease prevention. Regularly eating fruit helps to provide us with the nutrients needed for a balanced and healthy diet . . . Fresh fruit can be preferable over fruit-juice or dried fruit, as the water and fibre content of fresh fruit provides more satiation and a fullness effect, reducing the risk of overeating and unwanted weight gain. . . This is why we often recommend swapping ultra-processed sugary snacks like muesli bars, muffins , cakes and biscuits with a piece of fresh fruit to satisfy sweet cravings. 2 serves of fresh fruit per day is a great aim . . Look out for seasonal fruits at the moment like apples , pears oranges , mandarines, grapefruit, persimmons, passionfruit and rhubarb. Eating seasonally also adds more variety to your diet throughout the year. See more
04.01.2022 SALMON POKE BOWLS Putting together this deliciously nutritious poke bowl takes no time at all. Throw together some staple veggies and take a shortcut by using pre-cooked hot smoked salmon. The punchy honey-soy ginger dressing brings all ingredients together and topped with sesame seeds and pickled ginger gives it a gourmet edge! Ingredients: 1 x 150g packet hot smoked salmon (could also use tinned or smoked salmon) ... 1/2 cucumber, sliced 1 large carrot, grated 1/2 capsicum, diced 1/2 avocado, sliced 2 big handfuls of spinach leaves 1 x 250g bag microwave brown rice Sesame seeds Pickled ginger Honey Soy Ginger Dressing: 2 tbsp extra-virgin olive oil 2 tbsp salt-reduced soy sauce 1 tsp rice wine vinegar 1 tsp honey 1 tsp ginger paste Method To make the dressing, combine all ingredients in a small bowl and whisk with a fork. Chop and combine all other ingredients in a bowl. Top with sesame seeds, pickled ginger and pour over dressing. Serves 2
01.01.2022 FROZEN MEALS Ready-made meals are a saviour to people who lead busy lives - BUT not all frozen meals are not created equal. The frozen meal aisle can be a confusing place, with most products being advertised as healthy alternatives to a homemade lunch or dinner, but without the nutrition content to match . Here is our criteria when selecting a great frozen meal: Mostly wholefoods Check the ingredients list that it contains mostly real foods. Generally, the less ingre...dients the better. Include veggies Look for a frozen meal that contains a serve of veggies , rather than containing just pasta or rice. Lean protein A good hit of protein in your frozen meal will support your muscle building / muscle maintenance efforts as well as help keep you full. Aim for >20g of protein per meal.To make things easier, we have thawed through the aisles and ended up with 6 wholesome and truly nutritious frozen meals Save this post for the next time you are in the supermarket aisle!
