Maria Stroh Clinical Nutritionist | Health & wellness website
Maria Stroh Clinical Nutritionist
Reviews
to load big map
25.01.2022 I LOVE HERBS!! They are banging with flavour and can be used fort savoury and sweet foods. FUN FACTS: The use of herbs for medicinal purposes has been used for centuries.... POLYPHENOLS are the main constituent in both herbs and spices that may confer benefits such as anti-inflammatory, anti-cancer and neuroprotective. Nutritionally using herbs versus sugar-laden marinades and sauces are far better for you and a good option for weight management. What are your favourites? Coriander and parsley for the win See more
25.01.2022 Protein distribution is key especially when it comes to increasing lean muscle mass . Both these options are essentially balanced diets and tick all the boxes (especially the wide range of plants). For an athlete however, the first example would not meet the protein requirements essential to increase lean muscle mass or even perform at their best (because recovery is impacted without adequate consumption). So how do you evenly distribute protein?... Some key considerations are: Protein requirements for athletes looking to increase lean muscle mass are 2g-2.2g of protein per kg of body weight Protein intake should be spread evenly throughout the day in 5-6 meals (every 3-4 hours) There should be a minimum of 20-25g of protein per meal with at least 2-3g of leucine (the magic amino acid) Increasing muscle mass and decreasing body fat are two different nutritional strategies/requirements Changing body composition is best done during off-season or away from race day to decrease risk of injury and to avoid negatively impacting performance See more
24.01.2022 **20% off for the month of February** Ready to get on top of your health? My books are now open for nutrition consultations to help you achieve your goals through small sustainable changes. I work with a range of conditions, not just sports and weight management. Diet and lifestyle are the two most important preventative measures when it comes to your health and chronic conditions. How you choose to feed your body essentially results in how your body functions. ... Feel free to book in a 15 minute discovery call to see if we would work well together . All booking made via my website. Link in bio. **Some health funds offer rebates, so make sure to check with your provider. . . . . . . . . . . #nutrition #nutritionist #sydneynutritionist #sutherlandshirenutritionist #dietetics #dietitian #sportsnutritionist #sportsdietitian #health #exercise #athlete #fitness #healthyeating #healthysnacks #healthymeals #exercise #training #healthymeals #sportsnutrition See more
23.01.2022 I will openly admit I am not a breakfast person. Nothing compares to a wine and dine meal . That being said, I know how important it is to replenish, repair, rehydrate and optimise recovery after a training session. This new body recomposition program at @liveathletic_ep has got me good. CARBS AND PROTEIN are my best friend right after a session. I rarely feel like eating after exercise so finding something that suits until I’m ready for a meal is what works for me. This hot... weather is calling for frappes with protein. Literally a scoop of WPI, milk, a whole heap of ice, and a sneaky TBS of mayvers peanut butter and bobs your uncle. . . . . . . . . . . #nutrition #nutritionist #sydneynutritionist #sutherlandshirenutritionist #flaxseeds #fibre #overnightoats #medicinalfood #dietetics #dietitian #sportsnutritionist #sportsdietitian #health #exercise #athlete #fitness #healthyeating #healthysnacks #healthymeals #exercise #training #healthymeals #sportsnutrition See more
23.01.2022 Our parasympathetic nervous system (PNS) is responsible for homeostasis. This is called our ‘rest and digest’ response. When we are stressed our sympathetic nervous system (SNS) switches on to produce our ‘fight or flight’ response. It’s our bodies mechanism to be able to flee in an instant or fight off something life threatening. This is when adrenalin and cortisol hormones are secreted from our adrenal glands. Stress can be physiological (e.g high intensity exercise) or psy...chological (exams, work, relationships). When our SNS is in constant overdrive for a prolonged period of time it increasing risks of chronic health conditions such as cardiovascular conditions, type 2 diabetes and can negatively impact our mental health. Stress doesn’t only just affect the way we feel, it can impact us in many other ways such as: - Reflux, constipation, diarrhoea - Decreased immune function, increased risk of injury, longer recovery time, increased risk of infection - Hair loss, oily skin, acne - Headaches, migraines, insomnia, anxiety and depression - Decreased libido, decreased fertility - Hyperventilation, panic attacks and hypertension To decrease stress we need to decrease SNS dominance and increase PNS response. Often psychological stressors are unavoidable, however physiological stressors are. You don’t need to completely cut out exercise because we all know exercise increases endorphins, our feel good hormones. Instead try switching up your HIT for long walks along the beach or other options such as yoga, meditation, taking a relaxing bath or getting out in nature. Whilst exercise and moving your body daily is important, the focus when stressed should be on the load, and the type. So stick to your strength training, walks, yoga etc until you’re able to reestablish homeostasis. Your body will thank you
22.01.2022 Spring Sandhills sessions
22.01.2022 In 2017-2018, only 1 in 20 adults (5.4%) met the recommendations of 2 serves of fruit and 5 serves of vegetables per day. Fruits and vegetables provide our bodies with the vitamins and minerals necessary to function at our optimal. Eating a diet rich in fruits and vegetables reduces risk of obesity, can lower the ‘bad’ cholesterol and also lower blood pressure. They should be our number 1 preventative measure for chronic illness and disease. Dietary fibre ...is also an important component in which fruits and vegetables provide us. They provide food for our gut microbes, and the more diverse our diets the more diverse our gut microbes are. Fibre also helps bulk up our stool and helps with our bowel movements. Antioxidants are also found rich in the bright coloured fruits and vegetables and help in reducing oxidative stress, even the stress created after exercise. Athlete or not, we can all benefit by eating more fruit and veg. So what is a serving? 1 serve of fruit = 1/2 cup of berries or a medium sized piece of fruit 1 serve of vegetables = 1/2 cup chopped broccoli or 1 cup of leafy greens Juice isn’t ideal as the fibre has been removed, so when you ingest it you might be getting some vitamins and minerals however your body is going to utilise this as a quick source of energy without the fibre slowing the digestion down in our guts (think quick insulin spike). However this could be a good source of quick energy (if your gut permits) for in between the training sessions where you might not have time to ingest a proper meal. Here are some tips to reach the 2 and 5 1 A piece of fruit or cut up veggies as a snack are easily transportable. 2 Add chopped veggies to mince dishes such as bolognese or shepards pie 3 Add an extra cup of spinach to your morning smoothie I promise you won’t even notice it, except for the colour. 4 Winter is the prime time for soups. Roast or steam a whole heap of veg, add some broth and some lentils and you’re done. 5 Create buddha bowls. These are a sure way to get at least 2-3 serves of veggies in one meal. See more
21.01.2022 I truly believe that you should surround yourself with like-minded people that they inspire you and motivate you to reach your goals, whatever they may be. I’m lucky enough to be surrounded by so many women (mostly mums) who are juggling the work, study, exercise and mum life like me. These women are definitely my type of people. It’s been a long 7 years but I’m finally at the end of this journey. Countdown is on... for this degree #13weeks Disclaimer: there are a ton of my favourite ladies missing in this photo.
20.01.2022 Grateful to be a mother to my two beautiful girls, and to have this special bond with them ... today and every single day
19.01.2022 Our ancestors ate seasonal and local produce for centuries. The advances in modern agriculture allows us to access most fresh produce all year round. However, there are many reasons why we should eat as seasonal as possible and locally too. Produce that is in season is often more affordable. Supply vs demand can manipulate costs. For example during COVID fresh produce went up. Christmas fruits (down in Australia) such as Cherries and Mangoes are usually more expe...nsive at the start of the season when they are new to the market. Nutrient content diminishes over time from the moment it is picked from the soil. The nutrient value of produce is dependent on the minerals in the soil, plus the water and sun. Once it is picked, it is no longer attached to it’s ‘source’, so nutrients begin to deplete. Sourcing your produce locally is the next best thing to growing your own. Locally sourced produce has less impact on our carbon footprint. There is less transport needed when you buy local, plus you’re supporting your community. When it comes to taste, Fresh is always best. You can’t deny that! Compare a crisp apple from your local fresh produce vs something from your supermarket. So do your best to eat seasonally and locally where possible. There are too many benefits listed not to. See more
19.01.2022 VITAMIN B3 What, Why, Where and How @ Sydney, Australia
19.01.2022 Eggs are a staple in most households for good reason. They are such a nutrient packed vegetarian source of protein and can be prepared in so many ways. Used in both sweet and savoury dishes and are generally eaten at any time of the day. Currently there is no limit in the amount of eggs you should be eating each week, that is unless you have high HDL cholesterol (the bad stuff), type 2 diabetes or an existing heart condition, then you should limit consumption to a... max of 7 egg per week. Eggs contain a powerhouse of nutrients and improving our health. Vitamin A healthy skin, immune function and eye health Vitamins B2 adequate growth, vision, nervous system, energy metabolism from food and red blood cell development Vitamin B5 energy metabolism from food and breakdown of fats Vitamin B12 red blood cell development, energy metabolism from food, immune and nervous system support Vitamin D calcium and phosphorus absorption, bone and teeth health, muscle function and immune support Vitamin E an antioxidant vitamin supporting overall maintenance of good health Iodine essential for proper thyroid function and metabolic rate, cognitive function, brain development and healthy skin Iron energy and aiding red blood cells to carry oxygen around the body Folate an important nutrient for pregnancy reducing risks of birth defects such as spina bifida Phosphorus bone and teeth health, muscle function and cell membrane integrity Most importantly CHOLINE so important for brain development and function as well as liver and nerve function. 2 eggs will provide 77% of a woman RDI and 59% of a males. Eggs are so versatile, you could make an omelette, frittata, fried, poached or scrambled for breakfast lunch or dinner. And for snacks try to include boiled eggs, vegetable sticks and a handful of nuts.
18.01.2022 Sun kissed and seriously loving life
18.01.2022 Are you getting enough fibre? The Australian Dietary Guidelines recommend a a minimum of 38g for males and 28g for females per day. Fibre is the indigestible part of plants that feed our gut bacteria, helps to slow down the transit of foods in our bowel to in order for nutrients to be absorbed and aids in water absorption to increase the bulk of our stool. Fibre is the component that helps us feeling full for longer. So why is fibre so important? A diet... with an abundance of fibre has shown to reduce risks of heart disease, diabetes and some cancers. Eating a variety of plants can also increase the diversity of your gut microbiome. Eating enough fibre can help with constipation and diarrhoea. Just be mindful, when you increase your fibre intake, to increase slowly and increase water consumption to match, otherwise stomach discomfort is a really unpleasant thing! These overnight oats contain over 11grams of fibre, and that was only my first meal of the day. . . . . . . . . . . #nutrition #nutritionist #sydneynutritionist #sutherlandshirenutritionist #flaxseeds #fibre #overnightoats #medicinalfood #dietetics #dietitian #sportsnutritionist #sportsdietitian #health #exercise #athlete #fitness #healthyeating #healthysnacks #healthymeals #exercise #training #healthymeals #sportsnutrition See more
16.01.2022 Mothers Day is just around the corner so if you’re looking for something a little on the naughty and a lot on the nice side then try my GF Buckwheat Cacao Pancakes. They’re nutty in flavour but so delicious with maple syrup, berries and greek yoghurt. If my children were old enough for insta then I would tag them as a little *wink wink nudge nudge*
14.01.2022 I’m back for my last 13 weeks in student clinic. So feel free to get in contact if you would like to book a consultation at student prices. As a clinical nutritionist I can provide advice and guidance in all areas of life in which nutrition can help improve. These include: Gut Health Sports performance General Health & Wellbeing... Weight Management Stress & Fatigue Skin Conditions Allergies & Hay Fever Immune Support Hormonal imbalances Male & female reproductive health Fertility, pre-conception and pregnancy care Mental health Sleep disruption Cost: $20 for an initial consultation (90 minutes) $15 follow up consultation (60 minutes) A typical consultation with me includes the following: A holistic approach to dietary advice and health education for the prevention and management of all acute and chronic illnesses. Comprehensive health and dietary assessment to determine how diet and lifestyle affect your current health and wellbeing. Application of individualised evidence-based solutions using food, supplements (if necessary) and lifestyle recommendations to restore health and improve quality of life. Assessment of how factors such as weight, exercise, age and stress levels impact upon nutritional needs. Nutrition recommendations focusing on client education, restoring and optimising health and wellness through sustainable changes in dietary intake. DM me if you would like to book See more
13.01.2022 So what does a Clinical Nutritionist do? We provide advice and guidance in all areas of life in which nutrition can help improve. These include: Gut Health Sports performance General Health & Wellbeing... Weight Management Stress & Fatigue Skin Conditions Allergies & Hay Fever Immune Support Hormonal imbalances Male & female reproductive health Fertility, pre-conception and pregnancy care Mental health Sleep disruption Cost: $20 for an initial consultation (90 minutes) $15 follow up consultation (60 minutes) A typical consultation with me includes the following: A holistic approach to dietary advice and health education for the prevention and management of all acute and chronic illnesses. Comprehensive health and dietary assessment to determine how diet and lifestyle affect your current health and wellbeing. Application of individualised evidence-based solutions using food, nutritional medicine supplements and lifestyle recommendations to restore health and improve quality of life. Assessment of how factors such as weight, exercise, age and stress levels impact upon nutritional needs. Nutrition recommendations focus on client education, restoring and optimising health and wellness through the therapeutic power of food. DM me if you would like to book See more
13.01.2022 VITAMIN B2 What, Why, Where and How @ Cronulla, New South Wales, Australia
12.01.2022 Let’s talk detoxing What is it? The general concensus is that if we remove things like gluten, grains, dairy and sometimes all animal products, that we help our body remove all the toxins and ‘chemicals’ from our body. In turn this will equate to weight loss, increased energy and feeling better overall. But what happens after this ‘detox’, when you reintroduce all the foods you eliminated in the first place? Firstly, we are exposed to toxins and chemicals each an...d every day whether that be intentionally or not. Food is made up of chemicals, and so is the air we breathe whether that be outside in the fresh air or near a running car. So short answer is no, you really cannot. Secondly, our liver is completely capable (unless you have a chronic health condition) of removing these unwanted toxins from our body. Not only does out body break down exogenous substances such as food, drugs and chemicals; but it also breaks down endogenous substances like hormones and antibodies. It does this through processes called Phase I and Phase II detoxification. The molecules (toxins) are usually stored in fat reserves of our body. These fat soluble molecules are then metabolised by enzymes pathways in the liver, and form water molecules in order for our bodies to excrete them. There is a need for homeostasis (an equal balance) when it comes to liver detoxification. Phase I and Phase II need to be working in conjunction with each other so that one is not overactive or under-active than the other, otherwise there may be a risk of INCREASED TOXICITY leading to TISSUE DAMAGE and other inflammatory processes. The best (and cheapest) way to support adequate liver detoxification is with a diet rich in antioxidants, phytochemicals and correct energy balance of macronutrients and micronutrients. So eat your 2 and 5 a day, some good quality protein and complex carbs, get adequate sleep, hydrate, manage stress and exercise. If you get these all spot on and still don’t feel right then get in touch with a qualified health practitioner
12.01.2022 I’ve got a whole heap of newbies on the insta so I thought I’d re-introduce myself. I’m Maria, an almost qualified clinical nutritionist. Just over 4 months and I’ve finished a Bachelor of Health Science . I have two little girls Cali and Kivarni. Kivarni has an acquired brain injury (secondary to influenza) and has recently been diagnosed with epilepsy. Adequate nutrition has always been pretty important when it comes to my girls but even more so now to help suppo...rt immune function, gut health and proper development. I love training and the way it makes me feel. I have a special interest in boxing and most recently BJJ. I’ve always loved learning, so the technique element of these arts really intrigues me. Exercise is important to me for not only my physical health but my mental wellbeing. I love the beach and the warmer weather, so that’s where I usually am in my downtime. In winter I hibernate. I’m not a fan of the cold at all. So today being the first day of spring is really really exciting for me I’ve always loved food, so studying this degree was a perfect fit. You will never catch me eating tuna and lettuce, but I will eat a wholesome salad with carbs ALWAYS. I love burgers, pizza, pasta, wine, chocolate and lollies, but I also love eating a whole heap of salad or veggies with them. I live a pretty active life so I do feel a lot better when I eat wholesome foods and I do choose to eat this way mostly. Gut health and sports performance are my two main interests. Science is forever evolving and there is still SO SO SO much to learn and i’ll continue to share this new knowledge with you along the way. My philosophy is all about living life and enjoying everything in moderation without guilt. Incorporating exercise and better eating habits into our daily lives and it becoming the norm rather than a chore, by creating small sustainable changes. What works for one person may not work for another, nutrition is a complex science and is highly individualistic, so the advice I give is for the general population. Thanks for joining me on this journey! Stay tuned for the exciting things coming up x See more
11.01.2022 SAVE THIS POST If you’re like me and train first thing in the morning, then have to brave the mad rush after to get the kids ready for school or get ready for work, then overnight oats are honestly the best option for breakfast and that post-training recovery meal. Pop the ingredients all in a jar the night before and then grab them on your way out the front door. There are so many endless toppings. If you have higher protein requirements then you can pop in some good qual...ity protein powder too. Pina Colada, Spiced Apple Pie, Peanut Butter Choc Banana and Mixed Berry (probably my most favourite one). #nutrition #nutritionist #sydneynutritionist #dietetics #dietitian #sportsnutritionist #sportsdietitian #health #exercise #athlete #fitness #healthyeating #healthysnacks #healthymeals #exercise #training #posttrainingmeal #recoverymeal See more
11.01.2022 Muscle memory.... it’s like riding a bike. Far out I have missed this. Thanks to my good mate @lukejackson for some fun banter and training once again
11.01.2022 Good to be back
10.01.2022 Friday mornings with my girls running the dunes
10.01.2022 The approach I like to take with my clients is either making better swaps or reducing current intakes. I’m all about making small sustainable changes that eventually turn into habits or the ‘norm’. Often by making these small changes we can dramatically decrease a persons overall energy intake and improve their all round nutrient intake. Here are some of my favourites. Pulse pasta is made from the ground up flour of legumes. It’s higher in fibre and protein which... will keep you full for longer. Added bonus, it counts towards your veg count for the day! Lentils are a great plant-based protein source. Just remember to pair it with vitamin C rich foods to increase iron absorption. Non-haem iron found in plant foods is not as bioavailable (meaning it’s harder for our bodies to absorb) as Haem forms found in animal products. Vitamin C helps with this. Loading your peanut butter toast with berries or banana ensures you’re adding towards your fruit intake for the day. It can also provide you with additional micronutrients and/or antioxidants depending on what you choose to top it with. Flavoured yoghurts often contain a whopping amount of yoghurt. Ideally you want to choose one high in protein and low in added sugars. The ones with different bacteria species are an added bonus for some gut loving goodness. Wholemeal/wholegrains contain most of the nutrients in the husk that is often removed from the processes of refining needed to produce white products. I recommend anything brown and seedy! Most store bought cereals are often high in sugar. They won’t keep you full for long either. Oats are high in fibre, keeping you fuller for longer. Top with fruit, nuts, seeds and some protein and you have a perfectly balanced meal. See more
07.01.2022 Protein is a crucial component in repairing and rebuilding our worked muscle post-exercise Evidence shows that 20-25g (with a max upper dose of 40g) of a good quality source of protein containing a balanced array of essential amino acids including 2-3g of leucine, promotes the most beneficial effects. Leucine is found highest in animal based products and soy. Generally speaking, a physically active individual should be consuming 1.4g-2g of protein per k...g of body weight to either maintain muscle or promote growth. Our muscles can only use a certain amount of protein at one time so spreading protein intake throughout the day is the key. Below are suggestions of meals containing at least 20-30g of protein per serve: Breakfast 2 eggs, soy and linseed toast, 1 cup of spinach, handful of cherry tomatoes and mushrooms Smoothies made with WPI with milk or non-dairy alternatives, 1/2 cup berries, 1 cup spinach, cinnamon, honey and almond butter 250g of greek yoghurt with oats or muesli, almonds, fruit and honey Lunch Chicken and salad sandwich using seedy wholegrain bread and 70-80g of chicken with a slice of swiss cheese and salad of choice A tin of tuna with brown rice and a whole heap of salad Dinner 1 cup of pulse pasta with 80g of chicken homemade pesto and veggies 100g piece of salmon with teriyaki sauce, steamed green and brown rice Snack 100g Cottage cheese with 2 boiled eggs on rice cakes with sliced tomato 70g shaved turkey rolled with veggies See more
07.01.2022 PINEAPPLE Other than Pinã coladas and Hawaiian pizzas what else does this fruit provide us? Bromelain is a mix of enzymes found in fresh pineapple (mostly extracted from the stem of the fruit). The enzymes help us break down proteins in our body.... The clinical evidence shows that Bromelain in particular can help reduce digestive issues and reduce the inflammation associated with inflammatory bowel conditions. Due to its anti-inflammatory effects, it is administered in patients with rheumatoid arthritis, sinitus and even soft-tissue injuries. In athletes, Bromelain may reduce acute-inflammation such as swelling and bruising. Pineapple is also rich in vitamin C and manganese, and provides us with 21.6 grams of carbohydrates per cup. Post-training, pineapple can help help replenish our glycogen stores and may aid in reducing the acute-inflammatory effects of exercise. Pair it with some good quality protein such as greek yoghurt and muesli and you’ve got a great post-training snack This juicy pineapple was delivered straight to my door by @delishdeliveries along with a whole heap of other goodness See more
06.01.2022 Just dropping this recipe again for all the newbies. The perfect side salad for the meat lovers but also the perfect salad for all my plant-loving friends. It’s a win win for your next dinner party .. ENJOY x
05.01.2022 This is my oldest girl Cali . She just turned 9 today. It’s one of my favourite shots of her because: 1 It is a photo of her 2 There is also a pineapple (and I’m almost a Clinical Nutritionist) From an early age I’ve been teaching my children about the importance of proper nutrition and getting enough of the right foods each day. Enough protein, carbohydrates, health fats, vitamins and minerals. ... She LOVES lollies, ice cream and Starbucks these days, but she also LOVES carrots and hummus, sashimi/sushi, salads including mushrooms and fruits. The girls participate in a range of sports such as Touch league, gymnastics, netball and Brazillian Jiu-Jitsu. They love their ‘technology’ and that’s their time to relax. I’m a firm believer in teaching children from a young age about the importance of eating real food. Using age appropriate examples such as it can help them run fast, become stronger, and even smarter in the classroom, it makes them happy and have loads more energy. You can’t talk about gut diversity or inflammatory processes just yet (although I do talk about ‘poo’ and the importance of being regular. By doing this early on, you can help set up the building blocks for their future when it comes to their dietary choices and genuinely wanting to eat a balanced diet as well as living an active lifestyle. It will become the norm, and hopefully this will help them make better choices when they’re older when it comes to their health.
05.01.2022 Forever the apple to their eyes HFD My Love. We are so lucky to have you by our sides each and every day
05.01.2022 We could all do with more plants, and most of us could do with a little more protein. These are handy to keep in your cupboard for the days when you’re short on time or just because they are super tasty Chickpeas are a good source of plant protein and provide 5.7g of dietary fibre per 100g serve. Our guts love dietary fibre because it helps feed the good bacteria in our digestive tract which are essential in immune modulation, nervous system function and proper di...gestion. Fibre also improves stool bulk (insoluble) and transit time (soluble). Adequate digestion is vital to increase nutrient uptake and reduce risk of nutritional deficiencies. These tinned chickpeas by @edgellau are perfect to take to work or school as there’s no draining involved unlike tuna. So pop some in your bag and have them as a snack or add them to your salads for an extra plant-protein boost. I promise they won’t disappoint. See more
05.01.2022 The human body consists of about 50%-75% water. That’s just one reason as to why it’s important to drink sufficient intakes each day. Water is a vital component in muscle mass, fat tissue, transportation of nutrients, cell structure, regulation of body temperature, and joint and organ lubrication. Slight dehydration has shown to decrease both physical and cognitive performance which leads to an increased risk of injury (not only just in athletes but in the every day... person). We can survive weeks without food however only a few days without water. Water is excreted through our sweat, saliva, faecal and urine output and other bodily fluids. Physical exercise, environmental conditions, dietary intake, gender and age all influence the overall input requirements and output. General guidelines recommend a 2-3L daily water intake for the average adult. Of course these requirements increase dependent on the variables above. Athletes should aim to rehydrate 150% of fluid loss after intense bouts of exercise within 4 hours. The most non-intrusive way to assess our hydration is by the colour of our urine. TIPS TO INCREASE WATER INTAKE AND STAY HYDRATED Carry a water bottle with you everywhere If you’re not much of a fan of water, add some frozen berries, citrus fruits or mint to your water for natural flavouring Have a big glass as soon as you wake up Download a free app that notifies you to drink water on hourly incriments See more
04.01.2022 Carbohydrates are our bodies preferred source of fuel. When training our muscles need a good supply of glycogen (the conversion of dietary carbohydrates to energy) in order for us to exercise efficiently. So should we eat before exercise? There are a few things to consider when choosing pre-training nutrition: 1 How long do you have before you need to start exercising? 2 Taste and gut preferences (aka something that isn’t going to upset your stomach whilst exerc...ising) 3 What does the session look like? 4 How long does the session go for? 5 Is there another session straight after, or do I have long to recover and digest a meal in between sessions? If you have 2-3 hours to digest a meal then you are best to eat a meal balanced with enough carbohydrates, lean protein and plants (fruit + veg). Less than an hour? Then simple carbs are your best friend. Not used to eating before exercise? Start off small to avoid any stomach discomfort. A session under 60 minutes or something cruisy like a walk? Carbs at dinner can usually suffice. A session over 1 hour or an intense one? A easily digestible carbohydrate rich snack may be ideal. You’ll notice a few ‘not so healthy’ foods in the above pictures and that’s because all of these have their place when it comes to athletes and sports nutrition. An athlete with a high demand of energy required especially for triathletes or other sports with multiple events in the same day, need foods that are able to be absorbed quickly and converted to the energy our muscles need. Nutrition prior to training is only one piece of the puzzle in optimising athletic performance. The overall daily diet should be the main focus. My personal favourite before a hard session is crumpets with honey (and a coffee ). What are yours?
03.01.2022 Meal Planning 101 An alternative to meal prepping. 1. Plan out your meals for the week and write a shopping list. Include breakfast options, lunches, snacks etc too. Plan around your schedule. Not home till really late? Plan a slow-cooker meal, or something quick to throw in the oven! 2. Do a once off shop for the entire week. This will reduce the need to buy unnecessary items and save time by not having to do daily trips to the grocery store.... 3. Leftovers always taste better the next day. If you cook extra at dinner then you’ve got 2 meals cooked in once go! 4. Leave 1-2 days free to either use up leftover produce or allow room for takeaway nights. See more
02.01.2022 2021 is all about being the healthiest version of myself both physically and mentally. 2020 may have spiralled out of control but a lot of lessons were learnt and the things I really valued became clear. You really are who you surround yourself with, and surrounding yourself with like minded people is the only way you’re going to make it to where you want to go. So choose wisely who you invest your time and energy into, because time is absolutely priceless #nutritionist #nutrition #2021 #dietetics #dietitian #health #fitness #values #sydneynutritionist #clinicalnutrition #exercise #training #mentalhealth #mentalwellbeing
01.01.2022 Active recovery with @georgiadevine.ep this morning. Walking along our beautiful backyard. We are so lucky to live in such a beautiful part of the world
