Melanie J Performance Dietitian in Maroubra, New South Wales, Australia | Health & wellness website

Melanie J Performance Dietitian

Locality: Maroubra, New South Wales, Australia

Phone: +61 402 378 797

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• Medical and health
• Alternative & holistic health service
• Health & wellness website
• Nutritionist

24.01.2022 Massive thanks to these girls, spending five weeks with us @nrl_dragons as part of their uni dietetics placement. Sports dietitians of the future - making pretty mean recovery snacks for the players - - @taylahpepper ... @chobaniau #sportsdietitian #recoveryfood #foodfirst #preseasontraining#performancenutrition #nrl #nutbars #veganapproved See more

23.01.2022 Pasta Is often one of the misunderstood carbohydrates, getting a bad rap for adding kilos to our waistline. No doubt this is possible, however with a few nutrition tips, pasta can be enjoyed guilt free! Portion before cooking! 1/2 cup is a standard portion of pasta. You may need more than this if you are active. ............................ Add plenty of vegetables to bulk the meal and boost vitamin and mineral content. 2 cups of veg to 1/2 cup pasta. ......................... Choose wholegrain varieties, lower in GI and higher in fibre to get your fill and avoid you going back for 2nds ........................ Avoid creamy based dressings high in saturated fat and opt for tomato based or simply a good quality olive oil and lemon searching4sam

22.01.2022 Its Dietitians Day! Reflecting back to the last day of being a student dietitian - wed just finished a stint in Wadeye, an Indigenous community near Darwin. I had absolutely no idea the amazing turns my career would take! From starting out in private practice on the Goldy, hospital work in Cairns then making the move to the big smoke to pursue the Sports Dietitian dream with the @nswwaratahs. Could not have done it without the support from @petacarige @clint_hillstrength @galloping_green @blacktownworkersseaeagles @advanzhealth @bioathletic How lucky we are to have a job that we can look forward to every day. Appreciation day

22.01.2022 Earlier in the week I had the opportunity to speak to the PTs at Bondi Platinum Fitness First alongside @petacarige as part of their Level Up program. Great to see fitness professionals upskilling their nutrition knowledge to assist their clients! Key messages:- 1/ PTs see their clients every week (sometimes 2-3 times). Keep them accountable to good nutrition as well as training sessions to maximise their results. (80/20 rule) ... 2/ Know the basics! Personal Trainers are able to teach their clients the nutrition guidelines - so know them! 3/ Opinion vs. science. What works for you may not work for your clients. Respected PTs refer to evidence based sources or health professionals.

22.01.2022 Freshly baked bread is not the dietary evil it is made out to be! - Reasons Why: Cause Fibre...choose dense varieties with plenty of nuts and seeds to keep you fuller for longer and manage blood sugar levels. -... Cause Carbs...here me out as this is often spun as a negative! Carbs fuel our bodies. Matching your carbohydrate intake to how active you are will not cause weight gain. - Cause B Vitamins....including folate, niacin and thiamin. Important for the production of energy. - Thanks for your midnight baking and allowing me to steal for picture purposes @khanhooi #housematesthatbake - - - - #foodie#fitness#weekendwarriorhealthyeating#photooftheday#easternsuburbssydney#doublebaysydney#befitdietitian#dietitianapproved#sportsdietitian#nutritionist#foodfirst#foodfacts#resultsbased#breadmaking#fibre#hotbread#carbsforenergy @befit.training @befit.physio See more

21.01.2022 SHAKSHUKA. Looks fancy, super simple. Originally coming from #northafrica this popular #breakfast recipe is basically eggs poached in tomatoes, onion and garlic. There are so many variations of ingredients and flavours you can play with and particularly a great way to use up leftover veggies! Perfect for cold rainy mornings...@functional_food_solutions recipe link in bio!

20.01.2022 Hmmmm - - #foodie#fitness#sportsdietitian#performancenutrition#personaltrainer#dietitian#nutritionist#eatwell#resultsbased#healthyeating#eatrealfood#quoteoftheday#maroubra#easternsuburbssydney

20.01.2022 Mango Season A healthy way of satisfying any sweet tooth, mangos are high in #vitaminc and #lowgi, which helps to regulate blood sugar levels. - - Add to milk to make a smoothie post training to boost recovery ... - - Mango salsa anyone? With avo and lime best with Mexican bowls! - - #sportsdietitian #mangolovers #highperformancenutrition #fruity #sydneyfoodies #healthysnacks See more

20.01.2022 Rainy Day Sunday - Is anyone meal prepping to for the start of the week? - Overnight oats are nutritious, super simple and take about 2min to make! Get creative with your combos. Try these: espresso, dates and crushed peanuts peanut butter, banana and walnuts ... grated apple, carrot, coconut and a drizzle of honey - Download this recipe plus 30 others. Go to befitdietitian.com to find my recipe e-book. Type in todays code word - BEFIT - to get it for free - - - - #foodie#fitness#weekendwarrior#healthyeating#photooftheday#easternsuburbssydney#doublebaysydney#befitdietitian#dietitianapproved#sportsdietitian#nutritionist#foodfirst#foodfacts#resultsbased#overnightoats#fibre#flavourcombos#sunday#weekend#rainydays#mealprepsunday See more

19.01.2022 R U OK? When it comes to mental health, nutrition can have a powerful and positive influence! Emerging research suggests that a healthy diet early in the lifespan has an important relationship with mental health risks. A balanced diet with foods containing omega 3s (fatty fish, nuts and seeds) B vitamins including folate (leafy greens), zinc (lean beef, oysters, nuts and seeds) and those supporting our gut health sooo many examples are amazing happy foods!

18.01.2022 It is many peoples favourite time of year - footy finals!! After the celebrations are over, nutrition in the off-season becomes SUPER important so that you return pre-season in top physical shape. Read all about how to manage your off-season in my latest blog Off-Season Survival Guide written for @functional_food_solutions. Link up in bio! drinkbeeroutside

18.01.2022 Take me back to Bali! Plenty of plants in this salad bowl with 3 versions of chickpeas (chickpeas themselves, hummus and falafels) to bump up the protein. @sheltercafebali

17.01.2022 Monday Caffeine Feels! @chalkespresso

16.01.2022 Hands up who thinks Dietitians are the people you get help from to lose weight? For sure! Were good at that however we can do so much more! One of my clients came with a goal of maintaining/increasing muscle and improving bone health so she could jump off the #Auckland Skytower! Yes the picture doesnt lie - shes in her 80s. ... A few dietary changes supporting a resistance program over a few months and this brave lady was ready to jump...apparently this is only the beginning

15.01.2022 For those who dont have time for breakfast... Neat idea to take your porridge with you * Rolled oats * Nuts and/or seeds * Fruit (fresh best) ... Tasty Add-ins - coconut, peanut butter, cinnamon, vanilla, nutmeg...+ Add hot water, if possible borrowing milk from the work fridge Get inventive with your combos! See more

15.01.2022 Easy Friday night dinner - Toss your favourite veggies with a bit of extra virgin olive oil and spices (try rosemary, garlic, S&P), then place on foil squares. Add a salmon fillet, squeeze a lime, sprinkle chilli flakes and drizzle balsamic on top then fold the foil to make a parcel. Bake in the oven for about 20min and youre done! - Simple, nutritious. ... - - #foodie#fitness#dietitianapproved#sportsdietitian#nutritionist#personaltrainer#resultsbased#heartweek#hearthealthy#easydinners#bakedsalmon#omega3s#healthyfats#bakedveggies#maroubra#doublebay#easternsuburbssydney#goodforyou See more

14.01.2022 Meat Free Monday Replace mince with lentils for a gut healthy and filling alternative to the traditional sausage roll. Recipe from the girls @thebitingtruth! You can add nutrients by adding grated carrot, sweet potato and green apples! Kids wont even know

13.01.2022 A quick shop at Coles or Woolies can be a convenient and healthy lunch option! Not to mention sometimes saves $$. - Pick a protein: tin of tuna or salmon, bean mixes or roast chicken Choose a carb: bakery bread roll, can of corn or microwave rice / quinoa ... Add a healthy fat: grab an avocado Then choose colourful nutrients with any of the spinach or salad mixes available - Happy days to #nomealprepsunday - - - #foodie#fitness#sportsdietitian#nutritionist#foodfirst#weekendwarrior#athlete#performancefuel#doublebay#befitdietitian#convenience#mealprep#balance#healthylunchideas#workingweek#mondays

12.01.2022 A little overdue with this announcement however - Super stoked to have joined the Befit team in Double Bay as their Sports Dietitian. Appointments are being snapped up quickly since the in-house members are keen beans to get their nutrition on point! Face to face and Skype consults available Tues, Thurs and Saturdays. Booking link in bio

11.01.2022 So excited to collaborate with @f45erina_centralcoast by creating meal plans for their upcoming 8 week challenge! Its an absolute pleasure to work with such amazing personal trainers who ask nutrition professionals for their input rather than acting the jack of all trades. The meal plans focus on real foods, not supps. Educate sports nutrition principles including fueling and recovering well from training sessions. They provide recipes which the whole family ...can enjoy, quick to make and dont involve buying the spice rack at Woolies. Most importantly they shift diet culture from a difficult chore to being enjoyable and sustainable. .... .... Awesome news...F45 is giving away 2 FREE 8 week challenges. Simply go to their page f45erina_centralcoast, like their most recent post, tag a friend and repost the image! @b_spence88 - - - #foodie#nutrition#challenge#weightloss#leanmuscle#sportsspecific#athlete#weekendwarrior#f45#f45challenge#centralcoastnsw#erinansw#sportsdietitian#dietitianapproved#healthyrecipes#sustainable#resultsbased See more

11.01.2022 Brekkie Wrap | Monday breakfast done right - can be rolled up and taken to work .... @stefteamrh

09.01.2022 Feels pretty good to get our first win of the season tonight! Great work guys #proteinbeforebeer #redv - - - #foodie#fitness#photooftheday#wollongong#befitdietitian#dietitianapproved#sportsdietitian#athlete#performancenutrition#nrl#rugbyleague#nrlbroncosdragons

09.01.2022 3 sleeps to go... 15 of Australia’s best endurance cyclists will be attempting a world record this weekend - Longest ever spin class (gotta beat the current kiwi record of just over 24hrs) Even though I’d love to ride...I’m going to be helping these athletes all things nutrition and hydration - these riders are going to need FUEL!! ....................... Thanks so so much to @scienceinsport @woolworths_au @pasta_pantry for supporting us. ..................... It’s not too late either book a bike at the amazing Cycology Club at www.cycologyclub.com/worldrecord to ride with the crew and support our attempt on the Guinness World Record this weekend or to donate to our fabulous cause www.fabtobefit.org.au/donate. Come on team! Get in behind our epic challenge See more

08.01.2022 Athletes eat and train, they dont diet and exercise. @clauds_white #foodie#fitness#weekendwarrior#healthyeating#athlete#photooftheday#easternsuburbssydney#doublebaysydney#befitdietitian#dietitianapproved#sportsdietitian#eatwell#performancenutrition#nutritionist#runner#sprinter#eatandtrainwithlove

08.01.2022 3 sleeps to go... 15 of Australias best endurance cyclists will be attempting a world record this weekend - Longest ever spin class (gotta beat the current kiwi record of just over 24hrs) Even though Id love to ride...Im going to be helping these athletes all things nutrition and hydration - these riders are going to need FUEL!! ....................... Thanks so so much to @scienceinsport @woolworths_au @pasta_pantry for supporting us. ..................... Its not too late either book a bike at the amazing Cycology Club at www.cycologyclub.com/worldrecord to ride with the crew and support our attempt on the Guinness World Record this weekend or to donate to our fabulous cause www.fabtobefit.org.au/donate. Come on team! Get in behind our epic challenge See more

08.01.2022 Back to Work | holidays were amazing, great times catching up with friends and family Starting the day with a sneaky coffee...before skinfolds post festive begin... @nrl_dragons utopiacoffeehouse - - #sportsdietitian#footypreseason#performancenutrition#needforcaffeine#workdays#wollongong#nrl

07.01.2022 Welcome to #monday. Yes to coffee, lots of coffeeee @ghostalleyesp #pikeplacemarket #seattle - -... - - #foodie#fitness#healthyeating#athlete#photooftheday#easternsuburbssydney#doublebaysydney#befitdietitian#dietitianapproved#sportsdietitian#nutritionist#performancenutrition#foodfirst#foodfacts#resultsbased#caffeine#gumwallseattle#mondaymorning#coffee See more

07.01.2022 Good News Friday! Looking forward to next season working as the Performance Dietitian for the St. George Illawarra Dragons NRL team. ........... Ill be managing the players body composition, nutrition and hydration to play for the top!

06.01.2022 A simple #spring #salmon and #pumpkin salad from @demithedietitian. the variety of colours!

06.01.2022 Are you weighing your portions? I often get asked whether I weigh my macros, track my macros, and I can honestly say I never have. - -... Its important to understand the portions you need to keep you healthy, support training or meet specific body composition goals however getting the scales out every time to prepare a meal is a tedious bloody headache, time consuming and creates a negative eating experience. - - Instead, use measures such as your palm or fist to estimate how much you should be eating. (If you need some guidelines around this come and see me)! Making a balanced meal with protein, carbohydrates, good fats and colour will keep your mind and body satisfied and healthy - - #sportsdietitian #befitdietian #doublebay #nutritionisteasternsuburbs #highperformancenutrition #countingmacros See more

05.01.2022 HANGOVER HACKS. A hangover happens due to an accumulation of acetaldehyde in the body, produced as a breakdown metabolite of alcohol. - -... The best hangover cure is prevention.however if youre drinking, here are some tips to downgrade feeling like - - Make sure you eat leading up to drinking. The more food you have in your stomach the slower the rate alcohol is released into the bloodstream. - Be well hydrated before you drink then have water between alcoholic drinks. ADH, the hormone which regulates our thirst is inhibited by alcohol, so keeping a mental check of staying hydrated will help prevent dehydration the next day. - Vodka and gin that contain mostly ethanol is associated with a lower incidence of hangovers compared to whisky, brandy or red wine which also contain methanol. - Stick to bland foods such as plain toast with Vegemite. These are better tolerated when feeling nauseas. Greasy takeaways may just make you feel worse. - Pop a Berocca. As the body processes alcohol, it depletes the body of B vitamins. Even though a Berocca wont cure your hangover is will help to replace the B vitamins used in the process of breaking down alcohol. @befit.training @befit.physio - - - #foodie#fitness#weekendwarrior#healthyeating#dietitian#sportsdietitian#befitdietitian#performancenutrition#nutritionist#doublebay#easternsuburbssydney#eatwell#hangovercure#alcohol#bignight#wine#hydrate See more

04.01.2022 In Season and Cheap!! Strawberries Nutrient rich, just 1/2 punnet of these little guys contain 160 percent of the daily recommended amount of Vitamin C. ... How do you eat your Strawberries?! A few of my favs.. Paired with cream cheese on toast Tossed through a chicken and mixed greens salad Simmer with balsamic to make a sweet sauce - adding to yogurt Dipped in chocolate and nuts!! See more

04.01.2022 Did winter hit today? I came across these sweet and sour chickpeas by @ginabnutrition and super keen to try - - If you are following a vegetarian diet, focus on including plant based proteins which complement each other. Eg. Lentils or legumes with grains, nuts/seeds or dairy, Grains with dairy or nuts/seeds. -... - To make sense of this, proteins are made of up of amino acids, nine of which are essential to the body (we need to eat them)! Protein from animal sources are complete proteins - they contain all 9 essential amino acids, whereas plant based proteins including nuts, seeds, legumes and grains are high in some, low in others. Eating 2 or more of these incomplete proteins will form a complementary proteina protein that then contains all essential amino acids needed by the body. You dont have to consume these at one meal, just make sure you are getting a good variety of legumes, nuts/seeds, dairy and grains throughout the day. - - - #foodie#fitness#sportsdietitian#performancenutrition#personaltrainer#athletefood#dietitian#nutritionist#eatwell#resultsbased#healthyeating#eatrealfood#doublebaysydney#maroubra#easternsuburbssydney#vegan#vegetarian#protein#essentialaminoacids#legumes#grains See more

03.01.2022 @highground_fitness team recovery breakfast #trainhard #recoverwell #friendsthatarefamily

02.01.2022 Training these amazing people makes my day every morning! Id never trade you guys for a sleep in... Ive had so much advice over the years about being both a Sports Dietitian and Personal Trainer - do they complement each other...or does it just make you look less qualified/professional trying to be good at both? Yes some days running between the two is an absolute mission. However at the end of a day I can truely say I love my work and would never choose! Thanks for ...the laughs this morning team!! @highground_fitness See more

01.01.2022 Happy Sunday Hope you all enjoy walks in the sunshine, sensational looking bircher and coffee . . .... . . #foodie#fitness#healthyeating#photooftheday#easternsuburbssydney#doublebay#befitdietitian#dietitianapproved#sportsdietitian#nutritionist#foodfirst#resultsbased#sundays#brunchtime#sunshine#sundayvibes#caffeinefix#birchermuesli#fruity @the.honey.cat See more