Fuelled_by_food in Windsor | Medical and health

Fuelled_by_food

Locality: Windsor

Phone: +61 413 451 827

Address: 20 Lyons Terrace 4030 Windsor, QLD, Australia

Website: http://fuelledbyfood.com

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23.01.2022 NINE TIPS TO HELP YOU EAT LIKE A BOSS WHEN TRAVELLING Do you struggle with food when travelling? Do all your healthy habits go out the window the minute you step on the plane? Being out of your routine can make it hard to maintain regular eating habits Buffet breakfasts, restaurant dining, disrupted sleep patterns, & lack of facilities to prepare your own food can all contribute to undesirable eating. However, travelling doesn’t have to be the undoing of your he...alth & performance goals. With a bit of thought & pre-planning, you can eat healthy & nutritious meals anywhere you go. 1 Book accommodation that has a kitchenette, microwave or bar fridge to allow you to prepare/store some of your own meals 2 Eat a meal before heading to the airport & pack some healthy snacks to eat while flying (watch out for my post on snacks next week ) 3 Instead of sitting at the bar waiting for your plane, walk up & down the concourse 4 Just because you are offered food on the plane doesn’t mean you have to eat it. However, if you know you’ll need to eat on the plane, think about requesting a special meal in advance (or packing your own in a cooler bag) 5 If you need to purchase food while travelling, look for pre-packed wraps, vegetable & fruit salads or yoghurt & granola cups 6 Travelling for work often means you will be less active - in this case, you may want to eat less than you normally do as you won’t be expending the same amount of energy 7 When eating out, research local restaurants close to your accommodation & pick somewhere you can find a meal similar to what you would have at home; then walk there 8 On the way to your accommodation, visit the local supermarket to pick up some fresh fruit, snacks & easy to prepare options for breakfast, lunch, dinner 9 Set minimums for yourself - i.e. eat 1 piece fruit per day, 1 x 30min walk every second day TAKE HOME TIP AIM FOR BETTER, NOT PERFECT, EAT SLOWLY, EAT MINDFULLY, & STOP WHEN YOU ARE 80% FULL See more

23.01.2022 FOOD IS THE MOST ABUSED ANXIETY DRUG...EXERCISE IS THE MOST UNDER-UTILISED ANTIDEPRESSANT - BILL PHILLIPS This quote was originally made in 1999 Now whilst I don’t know a lot about Bill Phillips - he is a former competitive body builder - the quote resonated with me when one of my clients shared it. Sadly, 1 in 5 (20%) Australians will experience mental illness each year. Mental illness includes anxiety, depression, & personality disorders (such as schizophrenia..., bipolar affective disorder). The World Health Organisation estimates that depression will be the number one health concern in both the developed & developing nations by 2030. Yet despite this there is still a relatively poor understanding & acceptance of mental illness. Those living with mental illness may find it challenging to consume a well-balanced diet due to lack of energy & motivation or changes in appetite. It can also mean increased comfort eating (i.e. energy dense nutrient poor food) which can lead to unwanted weight gain. However, improving diet quality can assist with improving mood & sense of wellbeing. In recent years there has been increasing recognition that diet & exercise may be important modifiable risk factors for depressive & anxiety disorders. Why Exercise increases your energy levels boosts your mood concentration & alertness by changing the levels of chemicals in your brain (serotonin, stress hormones & endorphins). Research suggests that exercise can be just as effective for mild depression as antidepressants or cognitive behavioural therapy. It can also be a great outlet for frustration! TAKE HOME MESSAGE Eating a balanced diet (think fresh fruit & vegetables wholegrains reduced fat dairy lean meat & poultry seafood legumes, nuts & healthy oils) & getting in at least 30 minutes of exercise, (aerobic or weight lifting ) at least five days a week, can make a big difference in your mental health. What do you think? Do you think this quote is true? If you’re not sure where to start, speak to a Dietitian who can help you improve your diet quality. See more

22.01.2022 ATHLETES EAT & TRAIN.THEY DON’T DIET & EXERCISE - original source unknown. But I’m not an athlete, I hear you say. My response.if you run ride swim lift weights play touch footy on a Wednesday night or cricket on a Sunday, want to perform at your best, maximise your performance, recover well after sessions, & fuel your day to day life.then you are an athlete. ... It’s important to see nutrition as a way to fuel your body for performance & to get the most out of your training sessions. Training harder = Eating more Cutting calories is NOT going to improve your 10km fun run. Anyone who trains daily, or a few times a week, needs to have adequate nutrition to help them adapt & improve their performance. Poor energy intake causes you to feel fatigued quicker, increases your risk of injury & illness, & can prolong your recovery. Carbohydrates Protein Fat all need to be included in your meals Any training will increase your daily energy requirements & your body will look to three main nutrients for energy - carbohydrates, protein & fat. Often people cut out carbohydrates as they are afraid they will make them gain weight or it is the best way to lose weight. CARBS = ENERGY. Carbohydrates provide energy & are key to eat in order to maintain your energy levels. Fuel your training sessions The American College of Sports Medicine says, Adequate food should be consumed before, during, & after exercise to help maintain blood glucose concentration during exercise, maximise exercise performance, & improve recovery time. Don’t train on an empty tank! We don’t eat like a robot nutrition requirements are not static; intake can vary depending on type of training (i.e. easy, moderate, high intensity), training vs. competition or event, & overall nutritional goals. Fuel your inner athlete & speak to a Sports Dietitian to help YOU 'Eat & Train'. Do you set strict boundaries or guidelines around food & your exercise? Let me know below See more

19.01.2022 Want to learn from some of the best trainers in the industry? Then Phoenix Physique’s last 6 week camp for 2019 is for you

18.01.2022 DID YOU KNOW ONE IN TEN WOMEN IS AFFECTED BY ENDOMETRIOSIS? Endometriosis is a common (yet often undiagnosed) inflammatory condition where tissue, similar to the lining of the uterus, grows outside the womb. There is NO CLEAR CAUSE, NO CURE, & NO BEST TREATMENT. Many women can go undiagnosed for 7 to 10 years as symptoms vary women to women. FACT DISCOMFORT DURING A PERIOD IS NORMAL. PAIN THAT STOPS LIFE IS NOT NORMAL.... Common symptoms for endometriosis include: Fatigue Pain that stops you on or around ovulation or your period Pain during or after sex Pain with bowel movements Pain when you urinate, increased frequency to urinate & difficulty holding on to full bladder Pain in your pelvic region, lower back or legs Heavy bleeding or irregular bleeding Trouble falling pregnant As a Dietitian I am often asked should diet be considered as part of endometriosis treatment? The role of nutrition & management of endometriosis is a relatively new concept. Further studies are needed to clarify the exact role of diet on endometriosis risk & progression. However, there is no harm in including dietary strategies to reduce inflammation & try to minimise symptoms. Some of the foods suggested to help endometriosis include: Increase consumption of fruits & vegetables Include healthy fats (especially those with omega-3 fatty acids) such as nuts, seeds, oily fish, & extra virgin olive oil Include wholegrains & legumes Aim for a minimum of 25g fibre per day Minimise trans fats & highly refined carbohydrates & added sugars (found in processed foods such as pastries, cakes, fried food) If you also experience IBS, trialling a low FODMAP diet may also help reduce symptoms To find out more visit @endometriosisaustralia Photo credit @plannyourlifestyle Reposted with @plannthat

18.01.2022 DID YOU KNOW THAT DIFFERENT COLOURED FRUIT & VEGETABLES CONTAIN DIFFERENT NUTRIENTS & HEALTH BENEFITS? That’s why you will always hear me talk about ‘Eating the Rainbow’!! The reason fruit & vegetables are different colours is because they contain different disease fighting chemicals called phytochemicals. All fruit & vegetables contain Vitamin C (or ascorbic acid) which supports:... Absorption of iron from food Neurological & psychological function Growth & development in children Healthy skin, bones, joints, teeth & gums Immune system function So, what’s in a colour? RED Red foods contain lycopene, anthocyanins & flavonoids which help to reduce the risk of some cancers, protect against heart disease, diabetes & vision problems. ORANGE/YELLOW Orange/Yellow foods contain folate, potassium & carotenoids (beta-carotene & lutein). Beta-carotene can be converted into Vitamin A which is important for iron metabolism, as well as immune function, healthy skin & vision. Lutein may assist in preventing cataracts & age-related blindness. GREEN Green foods contain folate, potassium, iron, carotenoids (beta-carotene & lutein), saponins, flavonoids, calcium & Vitamin K. Folate is important for pregnant women (or women planning a pregnancy) as it supports the healthy development of the foetus during the first trimester. Potassium assists in water & electrolyte balance, nervous system & muscle function. Vitamin K is a fat-soluble vitamin which is needed for blood clotting. PURPLE/BLUE Purple/Blue foods contain anthocyanins & flavonoids which help protect against cardiovascular & neurological disease, cell damage, as well as reducing the risk of cancer. BROWN/WHITE Brown/White foods contain potassium, flavonoids, allyl sulphides, isothiocyanates, saponins & fructans. Fructans are found in foods like onion & garlic they’re often linked to gas, bloating & altered bowel movementsKeep an eye out for my post on FODMAPS in the coming weeks! Next time you’re at the market, look at your trolley & ask yourself ‘Am I eating a rainbow?’

17.01.2022 Hi my name is Shanna & I am the person behind Fuelled by Food. I am a Brisbane & Toowoomba based Accredited Practicing Dietitian, Sports Dietitian & Personal Trainer (I co-own @phoenixphysique). I have been part of the health & fitness industry for over a decade. I believe everybody can benefit from improving their nutrition (it’s not just for the elite) & it doesn’t need to be hard, flavourless or boring (Keep It Simple, Stupid!). We can all live healthy lifestyles, ...sometimes you just need a helping hand to show you how. I work with my clients to provide them the skills & knowledge to make life-long choices they can stick to, long after the excitement of choosing to change disappears. I provide clients with tailored, high quality nutrition expertise & help translate scientific researchinto personalised, practical dietary advice, so they can make informed decisions about what to eat. I’m passionate about helping people ditch unrealistic & strict diet rules & find an eating pattern that works for them. There is no ‘one size fits all’ ‘quick fixes’, or ‘fad diets’ here (sorry to disappoint - I follow the science!), we work together to focus on your needs, lifestyle, skill-set, & goals. @___thelatest See more

16.01.2022 MOVE MORE, SIT LESS, EVERYDAY! Being physically active & limiting your sedentary behaviour is essential for your health & well-being We live in a world where stress seems to be increasing & physical activity decreasing. 56% of Australian adults are now either inactive or have low levels of physical activity - that is more than 9.5 million adults DO YOU SIT DOWN AT YOUR JOB?... FACT the average office worker spends approximately 80,000 hours seated over the course of their working life! 80% of those who work at the computer every day regularly suffer from health problems. Research has proven that TOO MUCH SITTING for long stretches of time can be detrimental to your health, REGARDLESS OF HOW MUCH YOU EXERCISE Prolonged sitting: reduces body movement making muscles more likely to pull, cramp or strain causes fatigue in the back & neck muscles by slowing the blood supply & puts high tension on the spine causes a steady compression on the spinal discs & can contribute to premature degeneration Below are some tips on how to increase non-sedentary tasks At work: switch to a standing workstation have a walking meeting walk to deliver a message rather than emailing leave your desk at lunch time On weekends or before/after work: catch up with friends for a walk, instead of sitting to chat plan outdoor activities, like bike riding or walking Include structured exercise. The Australian Physical Activity Guidelines recommend: A minimum of 150 minutes (2.5 hours) moderate or 75 minutes (1.25 hours) vigorous intensity physical activity (or combination) each week Muscular strength/weight resistance training at least 2 x per week I to plan exercise with friends as it keeps me accountable & its not bad to have a little competition & push each other!! MY MANTRA A little activity is better than none & more is better than a little How do you include movement in your daily life? See more

16.01.2022 SLEEP IS AN INTEGRAL PART OF RECOVERY // HERE ARE MY TOP FIVE TIPS FOR A BETTER NIGHTS SLEEP Are you putting a lot of effort into your diet & training? What about your sleep? Exercise breaks down muscle & depletes energy & fluid levels. Ensuring you are refuelling & rehydrating are only part of the equation.... NOT ENOUGH SLEEP = NOT PERFORMING WELL Insufficient sleep has been shown to negatively affect athletic performance, illness & injury risk, weight maintenance, as well as your attention & memory. Sleep isn’t just about how MUCH sleep you get (most people need between 7-9 hours), it’s also about the QUALITY of the sleep you get. What is quality sleep? Quality sleep refers to the restfulness of the sleep & how this revitalizes the body. So how do you ensure you are getting both quantity & quality sleep: 1 Reduce lightmelatonin (a hormone secreted by the brain that regulates sleep) helps signal your brain when it’s time to sleep. If exposed to blue light, produced by the sun, smartphones, tv’s & computers, this can make it hard for you to fall asleep 2 Reduce alcohol alcohol depresses our central nervous system which helps you to relax. However, alcohol shouldn’t be used as a sleep aid as it impairs the quality of your sleep 3 Reduce caffeine as a performance stimulant caffeine can be beneficial to reduce the perception of fatigue or exertion, however, as this increases your alertness it can cause your sleep to be shallow 4 Exercise more physical activity during the day can improve sleep quality (particularly when stressed), it also helps to improve overall health & mood 5 Sleep routine a bedtime routine, like having a warm shower, herbal tea, warm cup of milk or reading a few pages of a book, can prime your body for sleep. Going to bed at the same time everyday can also help you to fall asleep faster & sleep better PULLING IT TOGETHERreduce screen time 2hrs before going to bed, ensure your room is dark, silent & cool, do not drink alcohol or caffeine after dinner, get daily exercise & keep a sleep routine. Tell me, what do you do each night to ensure you are getting enough sleep? See more

12.01.2022 WHAT THE....FODMAP? FODMAPs is an acronym referring to: Fermentable - produce gases like hydrogen, methane & carbon dioxide Oligosaccharides - fructo-oligosaccharides (fructans) found in foods like wheat, rye, onions, garlic & galacto-oligosaccharides found in legumes & pulses .... Disaccharides - lactose found in foods like milk, soft cheese, yoghurt & ice-cream Monosaccharides - foods that contain excess fructose like honey & apples Polyols - commonly used as artificial sweeteners like mannitol, sorbitol, maltitol, isomalt & xylitol FODMAPs are a collection of molecules found in food, that can be poorly absorbed by some people. When the molecules are poorly absorbed in the small intestine, they act as a food source to the bacteria living in the large intestine. The bacteria then ‘ferment’ to cause symptoms such as abdominal bloating & distension, excess wind (flatulence), abdominal pain, nausea, & changes in bowel habits (diarrhoea, constipation, or a combination of both) The CAUSE IS UNKNOWN & there is NO CURE FACT15% of the global population is believed to be affected by IBS, however, more than 50% of people with IBS DO NOT seek medical care There are three phases of the FODMAP diet: Phase 1: LOW FODMAP DIET For 2-6 weeks you consume ONLY low FODMAP foods. This is achieved by substituting high FODMAP foods for low FODMAP foods (i.e. orange in place of an apple, chives in place of onion) Phase 2: REINTRODUCTION For 6-8 weeks you spend time reintroducing each FODMAP group one by one, testing certain foods (i.e. excess fructose in honey), amounts & your individual tolerance levels. This helps to identify which foods act as a trigger (each individuals tolerance differs) Phase 3: PERSONALISATION Once you have tested all FODMAP groups & determined your tolerance levels you can reintroduce your ‘safe’ foods back into your diet. A low FODMAP diet is only part of the picture, other lifestyle changes that can help manage symptoms include regular exercise & managing stress It is important to note FODMAP tolerance can change over time so it is recommended to try trigger foods again after a few months. See more

11.01.2022 AFTER A GOOD DINNER ONE CAN FORGIVE ANYBODY, EVEN ONE’S OWN RELATIONS. - Oscar Wilde Overeating today may be less about lacking willpower & more about being unable to identify appropriate portions. Think about it in the 70’s dinner plates were approximately 25cms wide.today, dinner plates are anywhere between 28-30cms wide. Why does this matter?? ... Have you ever been to a restaurant, paid $40+ for a main meal, only to feel cheated when only half your plate was full? The plate would have a beautiful piece of perfectly cooked palm sized steak, brightly coloured steam fresh asparagus stalks & oven roasted tomatoes & two or three crunchy pint sized potatoes. But you stare at the other empty corners (not corners but you know what I mean) & you think where’s the rest of it?!?! The plate is probably close to perfectly portioned, however, because the plate is bigger than your head, & we eat with our eyes we feel ripped off. Up until the age of three or four, children have an amazing ability to self-regulate & stopeating when they are full, regardless of how much they are served. Unfortunately, as we age, this self-regulation of hunger is lost, & sometimes never relearned. The size of our plates can negatively affect the amount of food we consume, so when it comes to plating up a balanced meal, below are some general rules we can all follow: of your plate (2-3 clenched fists) should be VEGETABLES (think variety & colour.remember eat the rainbow!) of your plate (1-2 cupped hands) should be good-quality CARBOHYDRATES, such as potato or sweet potato, wholegrain pasta, brown rice, couscous, quinoa or wholegrain bread of your plate (1 palm sized) should be lean PROTEIN, like lean meat, chicken, fish, eggs, legumes or pulses Meals should also include healthy FATS (1 thumb sized), like nuts, avocado, extra virgin olive oil or olives Photo credit @plannyourlifestyle Reposted with @plannthat See more

06.01.2022 HAPPY THURSDAY Sometimes you just need to laugh & this literally made me laugh out loud!!! Have you got a funny food joke?

05.01.2022 DEAR DIET.IT’S NOT ME, IT’S YOU! YOU’RE BORING & I CAN’T STOP CHEATING ON YOU Ever followed a diet & when it failed you blamed yourself? You’d say things like ‘I didn’t have enough self control’, ‘I’ll start again on Monday’, ‘I just need to stay at home & not go to any parties’ or ‘I just won’t buy any ‘junk’ food this week’. But, it’s not you who failed, the DIET FAILED YOU! ... Diets suck you in with promises of quick weight loss & seemingly little to no effort. However, the truth is, diets only provide short-term results, are often difficult to sustain as they eliminate entire food groups (insert boredom) & have no long-term scientificevidence. So, what are the red flags you should be looking out for? Strong focus on specific foods or nutrients, e.g. juice diet, raw diet; Severe restriction, e.g. avoidance of any food group; Unrealistic claims, e.g. lose 5kg in 5 days, washboard abs in two weeks, removes toxins, instant energy, increases metabolism; Quick fix solutions, e.g. weight loss without the effort, magic pills; High promotion of excessive supplement or shake use, e.g. appetite suppressant, vitamins, minerals, herbal supplements; Demonising certain foods & food groups, e.g. grains are processed, dairy makes you fat, sugar is toxic, & carbohydrates make you gain weight. Don’t get sucked into all the hype, media attention or insta famous influencers. remember: ANYTHING in excess can be detrimental to your health; It’s about MODERATION not elimination; A ‘ONE SIZE FITS ALL’ approach is not practical; If it sounds TOO GOOD TO BE TRUE, it probably is At the end of the day, the only DIET that works is the ONE YOU CAN STICK TOO, without restriction, rules or guilt Food choices should be easy choices & focused around what you CAN eat vs. what you CAN’T!! Give me a thumbs up if you agree!

02.01.2022 TRUST - FIRM BELIEF IN THE RELIABILITY, TRUTH, OR ABILITY OF SOMEONE OR SOMETHING - Oxford Dictionary Recently, I sent out a survey to ask some questions around nutritional challenges facing members of my community. I also asked questions relating to what they looked for when choosing a Dietitian & what barriers stopped them from seeking professional help. As a Dietitian working in private practice, I am constantly trying to improve my services & value I offer my ...clients. Feedback isn’t always easy to ask for (I stared at my computer for hours before I hit send ), however, understanding what I did or didn't do to meet their expectations, or anything I could have done differently, means I can continue to improve my skills. From the survey, the number one thing important when choosing a Dietitian was TRUST. And the number one thing holding people back.FEAR (which is ‘a feeling of anxiety concerning the outcome of something’). So why trust a Dietitian? We are university qualified health professionals that assess, diagnose & treat diet & nutrition problems at an individual level; We use the most up-to-date scientific research, which we translate into practical guidelines to support individual’s lifestyle & food choices; In Australia, we must register with the Dietitians Association of Australia (DAA) & are required to complete continuous professional development every year to ensure we work to the highest standard. DON’T LET FEAR HOLD YOU BACK I’m on your side! I’m not here to shake my finger at you & tell you ‘you did the wrong thing’. Together, we STRIVE FOR PROGRESS NOT PERFECTION I WHAT I DO! I genuinely love helping people & am passionate about making it easier for people to make healthy choices, not only for performance but for everyday life. I help clients to make small changes that they can stick to & together we work on including all the foods you love (no FOMO here!). Got a nutritional challenge you want to work on or want to ask me a question? Contact me today - [email protected]. It could change your life!! @___thelatest