ACS Nutrition & Fitness: Dietitian | Nutritionist

ACS Nutrition & Fitness: Dietitian

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24.01.2022 DIET VS NON DIET DIETITIANS// Let me start by pointing out that i am by no means disregarding non-diet dietitians, and do believe that it is very much a case by case situation. Some individuals are better suited to a non-diet approach and if this results in better progress for them then great! I will also add here that weight loss doesn't and shouldnt always be the primary goal! The non-diet approach to nutrition essentially rejects all weight focus and rather encourages he...Continue reading

22.01.2022 Rest days are essential in any training regime, as they’re designed to help your muscles recover, prevent fatigue, improve athletic performance, and reduce your risk of overuse and injury. It is commonly thought that you should consume less on these days, as you are not expending as much energy, however this is not always the case. To an extent this belief is true, as your body does not require as many calories on days you are resting compared to days with higher activity..., however you also should not drastically slash calories, especially if you are still seeing progress without doing. I encourage clients to use rest days as an opportunity to intuitively eat - so listening to your body’s hunger and fullness cues, while focusing on incorporating nutrient dense foods which support muscle recovery. A rest day nutrition plan should include the right balance of carbohydrate, fat, and protein. Adequate protein intake from high-quality sources is important to support muscle repair and growth. Fiber-rich complex carbohydrates should also be included, as these will be stored as glycogen in your muscle and liver and are depleted with exercise. You want to limit highly refined carbohydrate sources, as these will not help your body metabolically recover. Hydration is very important on all days, including rest days. Your body is mostly made of water so it is important to keep it hydrated. This will also help prevent muscle cramps. In summary your diet should not really differ too much on rest days compared to workout days - perhaps slightly less food (carbohydrates in particular as they are what give us energy to train), however there should be a focus on choosing foods that replenish your body and promote muscle repair, as well as staying hydrated. If you are after more guidance on what to eat depending on your specific training regime or goals please send me a message! See more

18.01.2022 Fad or rash diets just don’t work long term. Please don’t do it to yourself. Don’t follow an unrealistic regime which will end in failure and disappointment. Instead, learn how to live a healthy and balanced life day-by-day, and reap the long-term wellbeing benefits. I always tell my clients, if you can’t see yourself doing what you are doing everyday for the rest of your life, happily, then it simply will not work. A few reasons as to why rash diets fail include: 1 The... focus is short term gain, not long term sustainability 2 Most are unbalanced, and unrealistic to be maintained longterm. 3 Majority are approached with an all or nothing mindset. Start forbidding certain foods, and it is a recipe for disaster. 4 Most people approach diets with an ‘all or nothing’ mind-set. This is a recipe for disaster 5 Most of these diets are very low in kcal, which will result in you feeling hungry, weak and lethargic as hell 6 Most are focussed on the negatives - what you ‘can’t’ have, rather than what you can have 7 Often, they are lacking in protein, good quality carbohydrates and essential fats, which can affect many areas, including hormonal and brain health. There is a good chance you’ll be irritable, experience mood swings and headaches due to lack of calories and nutritious food. The brain needs glucose for fuel and a lack of it causes mental fatigue and brain fog. 8 When we are hungry, our sleep can be affected, and this plays a vital role in controlling hormones, in particular ghrelin (the hunger hormone) and leptin (satiety/feeling full hormone). Lack of sleep causes ghrelin levels to rise and leptin levels to fall, making you feel hungry 9 Most of these diets end up leaving people feeling unhappy, sad and often depressed as they often end in failure because very often you weigh more than you did before you started A healthy diet is not a diet. It’s a healthy way of eating and adopting a lifestyle that is achievable and supports you physically, mentally and emotionally. You should feel energised, happy, have a clear head, feel full of life and feel your best. That’s what you should be aiming for See more

13.01.2022 Can I go out to eat if I am following a nutrition plan for a specified goal? This depends on the goal - if you are trying to put on weight (gain muscle) then 100% yes, just ensure you are getting in enough protein and ensure you are not over-consuming foods which are not going to support your training. If you are trying to lose weight (reduce body fat), the answer is still yes, however you are to be more careful with a) what you order and b) how frequently you are eating ou...t. Obviously choosing calorie dense meals is not going to assist in fat loss, however if you are mindful with what you choose, and only do so every so often, then there is no reason you can’t eat out! At the end of the day eating out is a social thing to do! If you are trying to drop body fat and are eating out, I would however take the following into consideration : - Avoid any good described as ‘fried’, ‘deep fried’, or ‘crumbed’ and rather go for ‘boiled’, ‘poached’, ‘grilled’. - Always ask for sauce or dressing on the side. Still add some, however you are then in control of how much you add! - Avoid creamy based sauces/dressings and go for tomato based instead - Swap out chips for a salad or veg - Don’t be afraid to leave food on your plate! Or ask for a doggy bag. Portion sizes are getting bigger and bigger and we generally don’t need so much food! - Finally, if it’s a special occasion, just eat what you want to eat and enjoy it! One bad meal won’t make you gain weight, just like one good meal won’t make you lose weight

03.01.2022 One question I frequently get asked is "do I train if I'm sick?" Now the answer is very dependent on the sickness - type and severity. If you are suffering from an infection, fever, or an illness which is stopping you from performing every day tasks, then 100% rest! Your body is already fighting, so don’t put it under further stress by training - you will most likely have an average session and only extend your recovery time. On the other hand, if you have a sniffle, ...or something which isn’t stopping you from doing everyday tasks, then sure, train, but do so with caution and listen to your body. If you start to feel worse - stop! This morning was the first ‘exercise’ I’ve done since last weekend since being unwell - and it was a light walk with my pup. I plan to take the rest of the week off to regain all strength and energy and start next week off with a bang See more