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Elanem Clinical Nutrition

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20.01.2022 Sport is back! As more restrictions continue to ease across the State, it is with welcome relief that school sport is slowly making its way back to the main stage with pre-season training ramping up across multiple codes. There is no better time then to provide the energy these athletes need to train hard and perform at their best. Adolescence is a time of extreme growth and development therefore it is important to provide enough of the essential macro and... micronutrients to not only support this pivotal time, but also sustain their energy levels for extra-curricular activities. So what does this look like? Carbohydrates - provides the energy - think wholegrains, vegetables, fruit and legumes Protein - provides the building blocks for muscle, body structures, neurotransmitters, enzymes - think legumes, lean, animal products, dairy, nuts and seeds Fats - essential roles in cell structure, cardiovascular and neurological systems, hormone regulation, skin and hair health - think nuts and seeds, olive oil, avocados, oily fish, flaxseed No two athletes are the same however and individual energy requirements depend on age, sex, lifestyle, sporting commitments and specific dietary needs. If you are looking to get the most out of your training or looking for the best way to fuel your forever-hungry, active teenager, give me a call and let me help. #schoolsport #exerciseisfun #adolescenthealth #sunshinecoastnutritionist #elanemnutrition #healthylifestyle #getthekidsintosport #guthealth See more

20.01.2022 The weekly meal plan - for those of you already with a deliciously clear road map of your planned meals this week, hats off to you! If however you are like me and for whatever reason didn't get around to that over the weekend, all is not lost. Don't take the easy option and defer until next Sunday - even a half week plan from today will keep you from reaching for the mid-week takeaway and feeling better in the process. Most of you ladies are back spending mornings a...nd afternoons at extracurricular school activities, so there is no time for mid-week Masterchef-esque creations nor is there a need! Keep it simple, make it colourful and bake enough for lunch the next day. Crack out the slow-cooker -> you will be amazed what meals can be created with pantry and fridge items simmered up with herbs and a stockcube. Dial it up with some pesto and crushed roasted nuts and seeds and you've got a meal. It's never to late to plan! See more

16.01.2022 Passionfruit....Mother Nature, you've done it again! Did you know this humble little berry is packed full of vitamins C and A, potassium, phosphorus, magnesium, iron, niacin, riboflavin, copper, antioxidants and flavonoids. All these goodies benefit the body by assisting with digestion, modulating blood pressure, boosting immunity, supporting eye and skin health whilst also providing a hefty contribution to your fibre intake. Juice it, b...lend it or like my kids prefer, slurp it straight from the shell - now is the perfect time of year to enjoy these gorgeous berries! (Honorable mention to my Dad whose vine these beauties pictured came from.....posted up from Brisbane mind you...thanks Dad x) #greenthumb #sharingiscaring #nutrientbomb #sunshinecoastnutritionist #elanemnutrition #seasonalfruit #mothernaturerules See more

14.01.2022 The Power of Sleep. Teenagers, Adolescents, Young Adults - this one is for you. This might come as a shock to most of you but did you know, due to the ridiculous rate of growth and development, it is recommended you get 8-10 hours of sleep each night Yep, 8-10 hours. Before you completely diss this, read on...... ... growth hormones get busy whilst you sleep initiating muscle mass and bone strength plus regulating metabolism sleep deprivation affects your ability to focus, concentrate, learn and recall facts -> forget cramming before that big exam - extensive studies have shown a good nights sleep before an exam actually enhances memory and fact recall! being tired can be mistaken for hunger leading to overeating which can lead to poor food choices when on a frenzied pantry raid sleep-deprived teens have a higher risk for mood swings and depression being tired contributes to illness by suppressing the immune system -> hello Yr 11 and 12 Glandular Fever tiredness significantly impairs reaction times -> extremely dangerous for those with L or P plates cruising around with friends. So how do you fit in 8-10 hours of sleep per day and also got to school, go training, study, socialise, work part-time and complete chores at home? Busy as you may be, everyone single person benefits from a good nights sleep. Some things to try --> go to bed at the same time each night have a clean, well-ventilated room avoid caffeinated drinks and food in the afternoons eat a well-balanced, nutritious meal at least 2 hrs before bed limit screen time a few hours before bed Take this time over the holidays to establish a good sleep routine for the final leg of the school year- you will wonder why you didn't do it sooner! #adolescenthealth #tiredteens #sleephygiene #elanemnutrition #benefitsofsleep #putthephoneaway See more

08.01.2022 ‘Death of the Calorie’....not all calories are created equal. Calories of food are merely a number representing an energy output. The problem arises when different foods have the same calories but vastly different nutritional qualities - which do you choose? #nutritionist#knowthedifference#countingcaloriessucks#personalizednutrition#elanemnutrition

06.01.2022 Happy Friday. That is all. #naturalwonder #begrateful... #lifeisgood #sunshinecoastliving #wintermornings #peregianbeach See more

06.01.2022 Top Teen Tip....Magnesium. Magnesium is an extraordinarily important mineral for maintaining both physical and mental health and whilst being readily available in a variety of foods, why is Magnesium deficiency becoming more and more prevalent in teenagers and adolescents? Poor diets, chronic stress, high-training schedules, excessive caffeine intake and medications all contribute to a higher demand of Mg throughout the body. When you consider this mighty mineral is require...d for glucose regulation, stress regulation, cellular energy production and neurological and cardiovascular functions, everyone would benefit from more in their diet. Add these to your weekly shopping list to boost your Mg intake --> nuts (almonds, brazil, cashews, walnuts) seeds (pumpkin, sesame, flax, chia) wholegrains (buckwheat, rolled oats, bulgar, rice) dark leafy greens (spinach, swiss chard, kale) avocado bananas legumes (lentils, chickpeas, kidney beans). #magnesiumpower #superfood #elanemnutrition #wholefoodplantbased #adolescenthealth #topteentip

05.01.2022 The Surf Lifesaving Youth State Titles were held over the weekend with Burleigh playing host to over 1600 young competitors plus parents, team managers and officials. Under challenging weather conditions, these young athletes spent 3 days on the beach with some competing in up to 9 events each day. The tenacity, focus and energy levels displayed by these kids was nothing short of amazing. Hydration and sustaining nutrition is paramount at these carnivals to enable these nippers to compete at such a high level throughout the carnival. It was a fine example of Queensland living and one I feel very fortunate to be a part of. #kidsnutrition#sportsforlife#fitkids#sportsnutrition#elanemnutrition