Kate Feely in Newstead, Queensland | Health Food Shop

Kate Feely

Locality: Newstead, Queensland

Phone: +61 434 422 714

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24.01.2022 TRACKING YOUR MENSTRUAL CYCLE / although we still have a lot to learn about how our cycle impacts performance, injury risk etc it is still highly valuable to track your cycle. If you are on contraception unfortunately you won’t know what your bodies natural menstrual cycle is. The pill provides synthetic hormones and a fake bleed as your ‘period’ each month. That’s why as an athlete if you have the chance to go off contraception it can give a great insight into your curren...t natural cycle and energy availability. Low energy availability is when a high training load is combined with low caloric intake so you are constantly in a state of calorie deficit. Your body can’t function appropriately and this impacts a range of areas (I will discuss this in an upcoming post). How do you fix this in 1 sentence? Decrease your training load and increase your calorie intake! When in low energy availability one of the first things to change is the loss of your menstrual cycle. If this has been regular previously and you realize you have missed your last 2-3 periods this is not normal and not healthy. You don’t need to panic but seek some advice from your GP, Sports Dietitian, Sports Physician etc. Primary amenorrhea is the delay in the onset of menses by age 14. For athletes this can be caused by a high training load, inadequate energy intake, low energy availability and stress. The best thing you can do is speak to a medical/health professional and start taking action. The sooner you address these issues the sooner progress and improved health can happen! *There are a range of other reasons your cycle can be irregular or absent such as endometriosis, PCOS etc. It’s not always low energy availability but if you have a high training load it is definitely worth looking into!

24.01.2022 Went a bit off grid over the weekend. Hiked the Thorsborne Trail on Hinchinbrook Island. 32km of beach walking, up & down mountains, a bit of rock climbing too. It was an incredible experience! Walking for 5-7 hours a day in 29-30 degree heat, very humid and sometimes with no breeze Nutrition definitely came into play big time making sure I was well hydrated (hello hydralyte tablets), I was carrying my food for the 4 days so needed things that were lightweight but also she...lf stable and easy to make (hello 2 minute noodles, shapes, salt & vinegar chips, muesli bars, lollies, dried fruit & freeze dried meals). Definitely not how I normally eat and the craving for some fresh veggies & salad at the end was very high haha! But loved every moment (apart from the midgees and marshflies). I have a new appreciation for people who go on multi day hikes with 15kg+ bags, it’s bloody tough but oh so worth it!

24.01.2022 HOW YOUR CYCLE CHANGES THINGS UP / 1. Females often tend to have an awful relationship with the number on the scales. I see a lot of people who will weigh themselves every single day, and how they feel about themselves or how they chose to feed their body relies greatly on that number. Remember that what the scales say does not define your worth as a person. It is quite simply a number and progress with nutrition includes a whole lot more than just what the scales say.... 2. Hunger levels change day by day. This can be impacted by your training load but hormones also influence this, especially in the lead up to your period. Your body requires extra energy (kJ/cal) to form the uterine lining. So if you find yourself reaching for that extra bit of chocolate in the lead up don’t stress, your body actually requires more calories. And just enjoy it too, try not to attach guilt. You are allowed to eat chocolate, you are only human 3. Where your cycle is at can have massive impacts on energy levels, training adaptations, strength etc. Get to know your body and how you feel at each phase of your cycle. Are there times when you know physiologically you may not train as well? If you are aware of this you won’t walk out of the session disappointed because you know there’s not a huge amount you can do about it. Our bodies are pretty bloody incredible. We just need to make sure we support them as much as possible with our nutrition, training regime and relationship with food. If you feel like this is something you struggle with (and that is totally okay) get in touch! See more

23.01.2022 Lit up the weber last night and cooked a roast chicken & veggies for a few gal pals. Probably one of my fave meals, super easy and the flavours are delicious @ Brisbane, Queensland, Australia

23.01.2022 COOKING WITH YOUNG ATHLETES / one of my favorite parts of my job is getting in the kitchen with a group of adolescent athletes and putting together some snacks and meals. Having a few recipes up their sleeve that they can confidently cook is so important. Food isn’t always supplied in a team or individual sport (depending on level) and they won’t always be living with mum or dad to do the cooking. Education around nutrition starts with theory but then to be able to go into ...the kitchen and do some practical education really helps adolescent athletes to understand how to build their meal and plate up. It’s doesn’t have to be master chef style to tick the fueling or recovery nutrition boxes that’s for sure! Sometimes back to the basics is quick, easy and realistic and that is totally okay! Yesterday I was in the kitchen with Sandgate SHS Athlete development program year 12’s and they put together these Thai Beef Salads

20.01.2022 GUT HEALTH BASICS / a topic I see a lot of people in clinic about. Whether there’s more gut issues around these days or we’re more likely to talk openly about them and seek help it is a hot topic! With actual GIT diagnoses (e.g coeliac, lactose intolerance) there are set nutrition strategies to implement such as a strict gluten free diet for someone with coeliac disease. Sometimes though there’s no set diagnosis and our gut can be all over the place. This can often be impact...ed by mental health as well so it’s always a good idea to keep track of when your gut issues flare up and how you’re feeling at that point in time. Before getting too complicated around nutrition changes for gut health I like to get patients on track with the basics: 1. Make sure they are consuming enough fibre across the day - this help to solidify stools and move them through your bowels. 2. Keeping well hydrated and being consistent with this. There’s no point drinking lots of water for 1 day and thinking it will solve your problems. We need to keep well hydrated day after day. 3. Prebiotics and probiotics - this definitely isn’t the most simple of the changes but including foods rich in these guys can be super helpful. Think yoghurt, kefir, oats, leeks, onion, bananas. Then there is the mechanical side of things that can often get missed. We live in a fast paced society so it’s not uncommon to inhale a meal and not really remember what it tasted like or whether you even chewed it. * So firstly chew your food properly - I always say try 8-10 chews per mouthful. * Put your cutlery down between mouthfuls so it slows down your eating speed If you’ve tried some of the above and you still haven’t had a lot of improvement it’s likely time to seek some more guidance

19.01.2022 NUTRITION EDUCATION SESSIONS / flashing back to when it was allowed to have multiple people in a room at once. I love to talk and I love to share information with those interested that will help them reach their nutrition & health goals. And that’s still the case now, it might just look a little different. This week I ran a cooking class via Microsoft teams with a school. 1 on 1 consults have been provided via phone or zoom. What’s to say that can’t happen for a group edu...cation session? If this is something you are wanting to organise for you & your housemates, work team, sporting club or family members get in touch! Let’s educate ourselves as much as possible about nutrition so we can keep ourselves healthy, functioning and on track during our time indoors. See more

17.01.2022 Cross country was always my favorite event! Spending a lot of time indoors has made me appreciate running even more as a chance to be outside, get some fresh air and get fit!

17.01.2022 MUSCLE GAINS / a big reason why a lot of people go to the gym is to gain muscle. Some see results quicker than others, and this is usually related to nutrition, genetics and previous training history. So what can you do to support your goals of muscle mass gaining: 1 Get resistance training into your routine. Whether that is body weights, resistance bands or actual lifting weights, all these forms of exercise help with muscle gain as they switch on muscle protein synthesis.... MPS can continue for 24-48 hours post exercise so there’s also no reason to smash yourself in the gym every single day - that can make it hard to gain muscle mass as you’re burning through more energy and may struggle to hit your calories. 2 Protein intake needs to be adequate and spread across the day. Main meals as well as snacks need to contain hits of protein to support MPS and recovery. High protein food include: eggs, chicken, meats, fish, yoghurt, cottage cheese, milk, tofu etc. how much should you be having - well that really depends on your body weight and your goals, but ideally minimum 1.3-1.5g/kg BW as a starting point. So if you’re 60kg that’s 78-90g protein per day. 3 Last but certainly not least is actually eating enough food. You can eat plenty of protein but if you’re not eating in a calorie surplus your body doesn’t have the energy to build muscle tissue. You want to gain muscle, you need to eat more (you should seek individualised advice here).

16.01.2022 OPTIMISING TRAINING / there’s no better feeling than getting through a training session and feeling amazing and absolutely smashing it! How often does that happen for you though and do you feel like your nutrition could be helping you more than it is? Food is fuel and if you get it right it really optimises your performance. It’s also incredibly important to be eating enough and the right balance to look after your body. ... If your training has started increasing with restrictions slowly easing () it’s super important your nutrition is supporting what you are trying to achieve. And that often means eating more food. Energy availability is key Get in touch with an Accredited Sports Dietitian like myself and make sure you are on track and getting in what you need to optimize health, training, performance and nutrition! See more

16.01.2022 SNACKING / my main rule with snacks is that they need to have protein (support muscle mass/synthesis, satiety), fats (satiety) and fibre (gut health, satiety). The carb portion in snacks can depend on your activity levels! I find a lot of people who skip on snacks often have massive portions at main meals as they are starving by the time it gets to lunch & dinner and it’s harder to portion control. Often main meals are more energy dense so this can skyrocket your energy ...intake and this may be something you are trying to balance better, depending on your goals. By fitting in a small snack you can manage your hunger levels better across the day. It also helps with concentration and energy levels so you get through the work day more productively. I always encourage athletes to fit snacks in around meals times - it’s an opportunity to get extra nutrients in (vitamins & minerals), get a hit of protein to support your muscle recovery and top up carbs according to your training load. Energy needs for athletes are often very high and it can be difficult to consume enough calories in just 3 main meals without feeling sick from eating too much volume wise. The snacks above give you some quick ideas that have a decent hit of protein and fibre to keep you going! They’re not the only options but are a starting point. What are you go to snacks? Post them below See more

16.01.2022 Amen couldn’t agree more

16.01.2022 I’ve just finished up on work for the year and what a year it has been. It’s certainly had its challenging moments but also a lot of rewarding & grateful moments too. Throughout COVID my business has gone from strength to strength, and I am incredibly grateful that I have been able to stay afloat but also the opportunity to support a lot of people during a tough time. I feel so fortunate to have a great support network of family & friends, but also my amazing clients for tru...sting me to look after their nutrition. I love working with you all, in a really tough year you’ve had some smashing results and I can’t wait to see what 2021 holds. This year I’ve tried to find more balance in life, it’s easy to get really immersed in work and I have struggled in the past with having balance. But I’ve started running more with a great group of people, joined a new gym and prioritized some social time on the weekends to see friends & family. Sometimes I feel like I’m running at a million miles an hour but I’m also a go getter who thrives on this. If 2020 has taught me anything it’s that it’s important to spend quality time with those you care about and look after your health physically and mentally. I’m looking forward to a break to switch off (plenty of beach time, naps & training) but I’ll be back from 7th January refreshed & ready to be working with you all on kicking those goals

15.01.2022 WHAT IS A GOOD NUTRITION WEEK? Food is improving your energy levels You’re enjoying what you’re eating You’re not restricting foods because you think they are ‘bad for you’ You don’t feel like you’re missing out on foods you like because of restriction... You have a good balance of foods in your intake Your weight isn’t having a huge impact on how you feel about yourself each day You’re keeping well hydrated - plenty of water You’re getting a mix of different fruit and vegetables You’ll see I haven’t said a good nutrition week is avoiding all the chocolate and chips, skipping meals, changing your food according to what the scales say etc. Because it’s not. Yes food is there to nourish us, but is also a massive part of social events and enjoyment in life. Aim to create habits that are maintainable but also allow yourself balance with your food - and yes that means having some chocolate, or ice cream or a cheeky cocktail (for those of you over 18)

15.01.2022 BACK TO BASICS / your meal doesn’t have to be master chef style to be nutritious. Turkey rissoles Mashed sweet potato (would rather potato but I had none) + danish feta Baked broccolini & mushrooms with a drizzle of EVOO & chilli flakes

14.01.2022 If there’s a hike I will find it Love getting out & about on holidays and having an explore. What a week to switch off, Hamilton island you absolute beauty. Back into clinic on Monday to keep smashing goals with clients

11.01.2022 This is awesome

11.01.2022 Pete Evans just stop already

10.01.2022 FUELLING FOR ENDURANCE / we’re smack bang in the middle of marathon, half marathon, Ironman season and I’m loving it! The first thing I always say to my endurance athletes is that carbohydrates are their best friend and as training steps up so does their carb intake need to. Fueling before training is great for performance and to get the most out of your session. The importance of nutrition can vary according to what the session is though. If it’s an easy 30min recovery jog... then fueling before isn’t as crucial as before a 90mins tempo run. Use training as an opportunity to trial different nutrition strategies and see what works for you! The guideline is quick easy carbs with not too much protein & fats as these can sit heavier in your gut and aren’t being utilized from a performance fueling point. Is there anything specific you like to have pre or during training? Post below

10.01.2022 BREAKFAST BRUSCHETTA/ here’s some inspo for tomorrow’s breakfast. Save this because it’s so easy, delicious & nutritious. Cherry tomatoes or 1 whole tomato tsp @cobramestate EVOO Basil leaves... Red onion (add however much you like depending on the flavour) 1. Cut up the tomatoes, dice red onion and slice the basil leaves 2. Add into a bowl with a tsp of extra virgin olive oil and mix 3. Ready to serve and is delicious with eggs on toast or on Turkish bread with cottage cheese I added some goats cheese on top because See more

09.01.2022 NEW YEAR NEW ME / The New Year can often bring lots of resolutions, that aren’t always the easiest to stick to. If you want to make some nutrition changes start small, work on building healthy habits and don’t overwhelm yourself with change that you can’t maintain. Focus on more colour in your meals with veggies & salad. ... Keep well hydrated - plenty of water, limit caffeine before bed. Fruit is an easy snack option providing a source of fibre and vitamins. If you’ve had a big silly season then focus on cutting back your alcohol intake. If you find it tricky to cut it out completely (not saying that you have to) then focus on having some alcohol free days. Have protein at your main meals - eggs at brekky, tinned tuna at lunch, grilled meat or tofu at dinner. This supports muscle mass maintenance and growth as well as helping to keep you fuller for longer. Be patient, results don’t happen overnight. Consistency is the goal, enjoyment of food is important and focus on balance

09.01.2022 Great to get along to chat with all the junior athletes at Project Health and Fitness last week. Awesome questions and eager to learn

07.01.2022 RELATIONSHIP WITH FOOD / one of the most important areas regarding nutrition. An aspect I will always include as a measure of progress with clients. If you have a poor relationship with food then dieting is only going to worsen this. Some questions to ask yourself could be: Do you look forward to meals, or does the thought of eating make you anxious?... Do you link emotions with foods as in you have sh*t day so you have a bingeing episode? Do you think some foods are bad and others are good? Do you eat foods you actually like/enjoy? Do you make food choices based on what someone with abs on Instagram said it is the best option? Do you eat to fuel your body or do you eat to result in weight loss? Do you notice changes in how your body feels when you consume certain foods? Yes food is there to nourish us, but there is also the social & enjoyment aspect of food. If you like what you eat, you have a good balance of foods and you don’t associate guilt with certain foods you’ll be a lot happier. You’ll find your nutrition habits develop well and are a lot easier to continue with! If you feel like you are struggling with your relationship with food. And at a time like this that’s not uncommon. Get in touch, reach out to a health professional and seek some guidance and support. I’m here to help and i want to See more

07.01.2022 THERE ARE MORE IMPORTANT ASPECTS THAN THE NUMBER ON THE SCALES / I always say to my clients there are more important markers of progress than just what the scales are saying. You can reach a weight that in your mind is your goal. But if in order to get to that weight you are severely restricting food, can’t eat at social occasions because there’s isn’t an option that is ‘healthy’, your energy levels are poor and sleep quality declines. Are you really going to be happy at that weight - probably not. I will always ask my patients about energy levels, sleep quality & quantity, menstrual function, gut health & bowels, their relationship with food, what they like & dislike regarding food, how much space nutrition takes up in their mind etc. These all need to be considered and monitored. The number on the scales is not the be all & end all

06.01.2022 Thank god, finally some consequences for his actions. It pays to listen to people who are qualified, not people who like to hand out their opinion as science https://www.news.com.au///260325eecf0791bab1dd4ecb351e1677

06.01.2022 POST WORKOUT BREKKY SMOOTHIE / save this one cause it’s delish and ticks your recovery nutrition boxes 250mL milk (i use low fat because I like the taste better, use full cream if you prefer) 1/2 banana 1/4 cup oats... 1cup mixed berries tsp Honey 1/2 chobani tub (~80g) 1/2 scoop WPI protein powder (optional) Ice cubes Nutrition breakdown Carbs - 56g Protein - 28-41g (depends if you put WPI in or not) Fats - 8g (could be more if you added peanut butter or almond butter) Fibre - 8g (daily recommendation is 25g for women & 30g for men) Calcium - 540mg What do you like to put in your smoothies - share combos below See more

05.01.2022 Louder for the people at the back! IgG food intolerance testing is not a valid tool for determining food sensitivities, regardless of what some integrative or f...unctional practitioners think. It is not science based or evidence based. Run a mile from anyone offering this. It's another magic bullet approach that will not yield the results you seek long term. IgG food testing could well make you give up foods that are not problematic for you at all. The results can instill food fear and food anxiety. They can make you cut out foods that you enjoy for no reason or cut out nutritious foods that leave you open to a restricted diet and nutrient deficiencies. The only true tests for food intolerances are IgE and IgA for allergies. And DNA tests are also pointless. Run a mile from anyone offering personalized diets based on a DNA test. There is no test for IBS food intolerances or food chemical sensitivities... for that you need to follow the low FODMAP elimination diet or the RPAH/FAILSAFE diet (in the case of food chemicals). Comment GUIDE below if you are struggling with IBS and I will send you my FREE 'Eat This, Not That!' food guide within 24 hours!

04.01.2022 PROTEIN PANCAKES / super easy to make, delicious and basic ingredients. 1 banana, mashed 1 egg 1 Tbsp rolled oats 1/2 Tbsp flour... 1/2 scoop WPI protein powder (optional) Mix all ingredients to make a batter. Cook in a pan on medium heat. Serve with berries, chobani yoghurt & honey

01.01.2022 CHILLI TOFU VEGGIE STIRFRY / Sweet chilli tofu nuggets Pak choy Capsicum Mushroom... Broccolini Green beans Thick rice noodles Five Tastes Thai stirfry shot 1 chilli (optional, depends how spicy you like it) 1 clove garlic 2 tsp Oyster sauce 1 Tbsp Sweet Chilli sauce 1. In a wok on high heat add a drizzle of extra virgin olive oil, the diced garlic clove and sliced chilli 2. Add the tofu nuggets & stirfry shot and stir for 3-4 minutes 3. Then add the mixed veggies, sweet chili sauce & oyster sauce and continue stir frying 4. Once noodles are cooked (add boiling water to a bowl) - drain them and add to the wok