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Mad on Nutrition

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25.01.2022 Maximise your time in the kitchen !! Cook two dinners at the same time Tonight’s dinner was a stir fry with pork mince ... the 2nd meal for tomorrow night is a chicken and date tagine. Whilst they have completely different flavours - there is over lap of basic ingredients- onions, garlic, fresh ginger, carrots - so why not chop them all up at the same time ?? - then then stir fry has capsicum , the tagine celery and spices. Then they continue on with separate protein, her...bs, veg, etc etc .. Making two meals this way does not take double the time, I think about an extra 25% of the time you’d allocate to make one meal. The tagine needs an extra 1 hr cooking time then I’ll add a the last few ingredients - then pop in the fridge ready to reheat for tomorrow night ! (Ps : you don’t need to cool food before putting in the fridge). This is a great way to prepare homemade meals for those busy days when you are working late or have sports and activities until late in the day, or for a Friday night when you’d rather sit and enjoy a glass of wine knowing that dinner is already made !! #homemademeals #homecooking #homemealsarethebest #practicewhatyoupreach #familynutrition See more

24.01.2022 Congratulations to my baby girl on completion of her first 1/2 marathon! ... it was the ‘Madden 21km , Narrabeen lake ‘ ... after postponement of the original goal event. Massive thanks to Chelsea’s coach @garymullinscoaching for coming to cheer/support and run with us today. She managed 8 secs under her goal time of 1hr 45.

22.01.2022 Do you feel a bit like this ? Prolonged stress can cause feelings of overwhelm and exhaustion. In my latest blog post I explain some simple ways you can help to manage stress. Hope this helps. https://www.madonnutrition.com.au/blog/

22.01.2022 Have you noticed all the passionfruit on sale this week ?? There is a massive over supply in Australia at the moment - so buy up and enjoy, we can’t let them go to waste !!

20.01.2022 What’s your favourite veggie to have for breakfast ? This is my go to combo at the moment - I love the colours and textures ! Having some veg for breakfast is a great way to reach your 7 serves a day. #veggiesforbreakfast

20.01.2022 Just like that ... back to school they go ! Have you got some food ready for them to pack? These choc chip oat cookies are a yummy lunchbox treat, packed with fibre to keep them full. Homemade treats are usually a whole lot better than items designed to sit on a grocery shelf for months on end. You can find this recipe, and many more on my website , under free recipes. Link in the bio. Would you like me to post some options for healthy lunchboxes in the next few weeks ?

18.01.2022 Fabulous quick snack for the kids after school or for breakfast. (And for adults too !). This no added sugar range has about 1 tsp less sugar than the regular beans per serve. Good nutrition doesn’t always have to be a ‘’made from scratch’ gorgeous looking bowl of food - (whilst that is an excellent option if you have time - sometimes that is just not practical!! ) It’s all about choosing the best option available at the time, and this is a pretty good one compared to many other ‘snack’ options, especially if kids are fending for themselves after school ! #balancenotperfection

17.01.2022 Have you heard the buzz around collagen and improving recovery from injury ? There have been a few new research papers published on this of late - I've summarised it, and including links if you would like like some further information on the topic. https://www.madonnutrition.com.au/what-is-collagen-and-how/

17.01.2022 I often encourage clients to include more beans in their diet - packed with fibre, protein and antioxidants- and convenient- what more can you ask for ! They are fabulous to add to a savoury breakfast plate, and due to the fibre and protein will help to balance blood sugars and keep you full for hours. #giveitatry #blackbeans #tinnedbeans #antioxidants

16.01.2022 This made my day ! Such a pleasure to help people achieve their goals, @georgiaauchterlonie absolutely nailed her goal of 30km trail run, at the age of 15yrs. Tokens of appreciation and the lovely words make me smile (and cry! ) ....especially at the moment on the Northern beaches !! Merry Christmas everyone !

15.01.2022 I recently discovered these at my local Harris Farm store - they are the bomb !! Australian ingredients and made, and do not contain nasty preservatives often found in supermarket brands of muffins and crumpets (and bread and wraps). In particular one to avoid is 282 (calcium propionate) it is linked to migranes, learning issues, and upset tummies. Choice.com.au have done numerous reviews of preservatives in breads if you would like to read more - they also have unbiased rev...iews on flavour enhancers and other additives. It's important to know what you are eating, (or feeding your children) as in Australia we do not have particularly strict guidelines in labelling and what is allowed, compared to other countries. Many additives that used in Australia are banned in the EU. Local freshly made sourdough bread is our Staple Bread & Necessities , but these will be a nice treat in between. Thanks This is us AU. See more

15.01.2022 Ladies Only !!! Learn more about your Hormones ... I will be running this again in a few weeks - Thursday 18th Hormones Workshop (online, via Zoom): @ 19:30-20:15 Sydney Time (Cost $20 per person) Content: What is happening to my body !... Many women notice changes over the age of about 40 years common changes are fluctuating energy levels, poor sleep, weight gain, increased bloating, heavy periods, hot flushes, night sweats, reduced mental clarity, along with increased anxiety or irritability. This seminar will help you: -understand what is happening to your hormones over the female lifecycle, during Peri menopause and beyond -learn which foods to avoid and which to increase to help manage symptoms -practical tips on how to manage mood changes and energy levels - Focus is on diet, lifestyle and training interventions. If you would like attend, please PM or email me at [email protected] See more

14.01.2022 Ladies Only !!! Learn more about your Hormones ... Hormones Workshop (online, via Zoom): Thursday 7th @ 19:30-20:15 Sydney Time (Cost $20 per person) Content: What is happening to my body ! Many women notice changes over the age of about 40 years common changes are fluctuating energy levels, poor sleep, weight gain, increased bloating, heavy periods, hot flushes, night sweats, reduced mental clarity, along with increased anxiety or irritability.... This seminar will help you: -understand what is happening to your hormones over the female lifecycle, during Peri menopause and beyond -learn which foods to avoid and which to increase to help manage symptoms -practical tips on how to manage mood changes and energy levels - Focus is on diet, lifestyle and training interventions. If you would like attend, please PM or email me at [email protected]

14.01.2022 Rest and sleep are an important component of a healthy lifestyle. Take some downtime to breathe, or a nap when you need too. It is very easy to over eat, or choose poor quality food when you're tired and exhausted. #recovery #naptime #breathe

13.01.2022 Old favourite- pumpkin loaf ! Haven’t made it for a while. If you’re new to my posts and not familiar with this one - give it a try (recipe on website), it’s the perfect thing to eat when you are training and hungry between meals and don’t know what to eat ! Also great for breakfast topped with avo/egg , or butter and honey. One of my most popular recipes. Is this anyone else’s saviour when you’re hungry ?? Excited for breakfast tomorrow

13.01.2022 Who doesn’t love the combo of dark chocolate and hazelnuts ... benefits of WFH. Perfect with a nice warm cuppa when the kids get home. #yum #cookies

11.01.2022 How cool is this !! No idea what it is called We were fortunate enough to escape the cold for a few days and sun ourselves in Far North QLD - and visit the Daintree Rainforest, what a gorgeous part of our country. @runningthroughthetrees - can you enlighten me on the name of this beauty ? I think the second pic is called a birds nest fern.

11.01.2022 Online consultations are now available - improve your nutrition from the comfort of your lounge !.. no travel, no parking - What's not to love about telehealth !

09.01.2022 Perfect day for ‘going off like a frog in sock’ as my family say !! Last hour or so has been busy - but very productive - I love cooking - but music up loud, and a bit of gigging makes it even more fun - of course today is Fleetwood Mac Today’s dishes - cauliflower and bacon soup (for lunch), chicken pie (for dinner ) zucchini and goats cheese mini frittata’s and extra roast veg (tomorrow’s lunches) , banana and date cake (afternoon tea and lunches boxes !) What are you...r favourite dishes to meal prep ?? I try to think of ones that have basic ingredients the same - onion, celery, carrots, zucchini etc. #mealprepmakeslifeeasier #homecooking

09.01.2022 Magnesium can help reduce these symptoms - do you know which foods contain magnesium ?

08.01.2022 Not a food or recipe post today - but a super proud Mum !! Abi’s year 12 graduation lunch at the amazing Aqua Dining - it was a fabulous. The girls wouldn’t let me take pics of the main meals - but they were exquisite !! I quickly snuck a pic of Abi’s dessert Thankyou #aquadining for your effort to making it a special occasion.

08.01.2022 One of my favourite winter dinners, simple and wholesome the way food should be ! We serve it with either mash potato or pasta, with a pile of steamed greens. This is a great way to increase collagen in your diet - if your not familiar with the benefits of collagen , head over to my website - for the latest blog post that explains this amazing nutrient dense food.

07.01.2022 Great fun last night sharing my knowledge with Delzo Active clients as part of their winter wellness program. We discussed the sometimes difficult topic of female hormornes, and how they impact training and life in general. Most importantly we discussed nutrition and lifestyle strategies that can assist in the mangement of hormone fluctutations, and the symptoms that come with this - all from the comfort of our own homes ! If you are part of a training group, or a coach, and would like to learn more about the workshops and talks that I offer, please get in touch.

07.01.2022 Including more veggies in your diet is the number one thing I recommend to all my clients. It’s hard to achieve the recommended 7 serves per day unless you include some veg for breakfast. This is one of fav’s - sourdough topped with avo, wilted spinach, tomato and hemp seeds. Goats cheese works well too if you don’t have hemp seeds. It’s the perfect balance of carbs/protein/fat. An quick way to wilt the baby Spinach is put it in bowl then in the microwave for 30secs- no water or covering - you’ll be surprised how much is condenses !! #veggiesrock #perfectbreakfast

06.01.2022 NEW MEAL PLAN AVAILABLE NOW ! I've just released a new meal plan to help you get back on track after the silly season. https://www.madonnutrition.com.au/product/january-reboot/

06.01.2022 This chart sums up different diets perfectly .. which one works for you ?

03.01.2022 I absolutely love this.

03.01.2022 Great day out at Coastal Classic Trail race with my lovely friend and training buddy Nicole. Like many people I have missed not having events on , I enjoy having the goal to work towards, and strangely somewhat enjoy the discomfort of pushing in a race that is hard to mimic in training. I have done this race a number a times, it never disappoints - such a beautiful part of the coastline. Now to pick a new event to aim for .

03.01.2022 There are many dietary sources of magnesium in a balanced diet, however been mindful that the content of the magnesium in the foods is very dependent on the way the food has been grown or produced. If you are doing a high level of exercise, or are under excessive stress - then you would most likely benefit from a top up in magnesium with a good quality supplement.

03.01.2022 Very specific ones that are believed to help fight heart disease and reduce the risk of some cancers. The list of red fruits are veggies is extensive - what is your favourite ? mine would have to be red capsicum and raspberries, but I also love tomato as it is so versitile. #antioxidants #heartdiseaseawareness #reduceriskofcancer

02.01.2022 Is this you ?? You don't need to suffer or be embarrassed. Seeking advice from a qualifed nutritionist can help you identify possible causes and guide you on a path to relief.

02.01.2022 https://apple.news/AtDVNMw1RQTatlu2oLzBPoQ I hope the Australian government follows the lead of the UK - something positive we can do for our health, and the healthcare system, that we DO have control over.

01.01.2022 How many of these do you include each week? Which one do you find the most challenging?

30.12.2021 This was a card given to me last week from a dear friend who knows me well ! I haven’t laughed so hard in a long time !!

15.12.2021 When I ask clients "do you cook fish ?" .... the most common answer is yes, but only salmon. Salmon has become the "go to" fish in recent years due to the increasing awareness that we need to include healthy fats and specifically Omega 3 in our diets. White fish such as whiting, snapper, barramundi also offer important nutrients such as protein, zinc, iodine, Vit B , and they are lower in fat which is a benefit for those people that have trouble digesting fats, or a looking to reduce their calorie intake. They are also considered to be sustainable - www.goodfish.org.au Other excellent choices of seafood that are sustainable and packed with nutrients are Oysters, Mussels and Calamari. Will you give seafood a try at home ?

29.11.2021 How has your week been? These are my favourite (and simple) ways to reduce anxiety 1. Breathe - inhale for 3 counts, exhale for 4 counts. This is a very effective exercise you can do for 1-2 minutes - perhaps while you are waiting for a meeting/coffee/friend - instead of scrolling on your phone. This is fantastic for kids/teens too - it can be done anytime, any place, and has almost and immediate effect on heart rate and the para-sympathic nervous system (rest and digest) ..... as oppossed to sympathic nervous system (fight or flight) 2. Allow enough time - here in Sydney we are getting used to more travel, school, work, meetings etc - ensure you allow adequate time to meet your commitments, when you rush your sympathic nervous system pumps out extra adrenaline and cortisol - not what you want if anxiety is an issue for you 3. Regular Exercise - moving your body helps to release seratonin - the hormone that regulates mood, happiness and anxiety. Walk, Run, Swim, Tennis, Dance - whatever works for you.

12.11.2021 Brussels Sprouts are probably the most polarising of all !! Typically a winter veg, they are coming to the end of the season here in Sydney .. but like most fruit and veg they are available year round. Packed with fibre, vitamins and minerals (notably Vit C, Iron and B6) they are a great addition to any meal. I love them sauteed in some butter and olive oil, then finished in the oven for about 15-20 mins. Being a dark green veg they also offer a relatively high amount of protein - similar to Silverbeet and Kale. They are a valuable addition for plant based eaters. Many people turn their nose up at this humble veggie - due to childhood memories of an over boiled, bitter and soggy vegetable .. BUT cooked with a little fat, and not for too long, they are delicious ! Will you give them a try ?

28.10.2021 As we start the process of opening up again here in Sydney, remember to be kind. There is a wide range of emotions that people will feel... and possibly all at the same time!!! excited, nervous, self conscious, anxious .... all are real and perfectly OK :)

24.10.2021 Including 2-3 serves of vegetables with lunch is much easier if you eat with a fork instead of your hands. Items such as tinned bean and legumes are a great way to add lean protein. Incude one type of fat - this salad has avocado. Other options would be some feta cheese or nuts/seeds. If you are watching your weight, be careful not to over do the fat count - it easy (and yummy !! ) to add all three, but it bumps up the calories significantly. What did you have for lunch today ?

04.10.2021 Confused about snacks ? Ideally they should contain a balance of the Macros's - and with 5-10gms of protein to keep your blood sugar balanced. For most people 200-300 calories is perfect - enough to satisfy your hunger and keep you happy until your next meal. If you are training consisently, snacks are important to keep you fuelled and ensure you are not in an energy deficent state. For some ideas, see the meal plans page on the website - link in bio.

18.09.2021 For some people Spring weather leads to an increase in Histamine production causing annoying symptoms such as headaches, stuffy nose, itchy watery eyes, skin rashes, eczema, fatigue and in severe cases anaphylaxis. Did you know that many foods contain histamines - in particular fermented foods, bone broths, tomatoes, avocado, spinach and tinned foods like tuna, processed meats like ham, and aged dairy foods like soft cheese. Reducing your intake of histamine containing foods can help you to manage your symptoms and reducing the suffering. If you would like to learn more - head to my latest blog post on the website. Link in bio.

07.09.2021 Training on an empty tummy. There has been a lot of interest in fasted training over the past decade or so, with more people promoting the use of fasted training to burn fat. Results of research on this are mixed, however there is evidence to support that fasted training for endurance athletes has some benefit - that being improved muscle glycogen efficiency BUT only when the exercise is at a low heart rate (aerobic zone). Improved glycogen efficiency is an important and re...levent concept for those undertaking ultra endurance events, multi day events, and for those that have ongoing gastric upset during events. If you want to included some fasted training in your program, then it needs to be on the days you are doing long, slow, low heart rate running. I suggest that you still carry some fuel with you on these days, just in case you miss judge it - bonking, or "hitting the wall' feels horrible and walking back to the car/home is not a good way to finish a run. See more

19.08.2021 Do you eat your lunch with a fork? This simple trick is one of my favourite ways to promote eating more vegetables, and getting enough protein. This example is a very simple lunch that would take a couple of minutes to prep - you can use the microwave rice cups to save time. It contains a balance of complex carbs, lean protein, and you can dress it with some Olive Oil to add a small amount of healthy fat. If you need some more quick lunch ideas, you can download a recipe p...ack from my website (it's free) , under the meal plans tab. Link in to website in the bio. #noexcuses #healthyeatinghabits #lunchideas

10.08.2021 Do you have a rest day as part of your weekly schedule ? When I am working with clients it's often about improving performance and weight management. Training harder and eating less is not the anwser to improved performance or weight loss - it can sometimes be the opposite - including more rest, decreasing intensity, reducing stress, and increasing the amount of whole foods in the diet. I love this quote - it's by Dr Shona Halson - a performance recovery expert.

27.07.2021 Another throw back to a holiday in Central Java, Indonesia - Borobudur - the largest Buddhist temple in the world. It was truely spectacular. We loved travelling around Indonesia - the scenery, the food and the people are remarkable. We did some cycling and surfing along the way - a bit sketchy at times, but all part of the journey !