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Nourished to Health

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24.01.2022 Weight training for women

24.01.2022 Another great day out this morning representing Sunshine Coast Dietetics at the Kawana Aquathlon (a Queensland Triathlon Series event). Good luck to everyone competing over the weekend!

23.01.2022 I coffee but when we look at it's performance enhancing effects it really does illustrate perfectly that supplementation will only give you that last little benefit (i.e.a 2-6% improvement in performance based on the findings of this meta-analysis looking at caffeine). And whilst many races/events are won and lost based on fractions of a second, yes caffeine (and other supplementation used strategically) can certainly make a difference but you'll get a much bigger improvem...ent in performance by fine-tuning your race day nutrition strategies before looking at supplementation. Relying on supplementation to enhance your sporting performance without first dialling in your nutrition is like trying to ice a cake before it's baked. https://theconversation.com/health-check-can-caffeine-impro

23.01.2022 When you’re just trying to eat a healthy snack in peace and this little guy won’t leave you alone. If only my clients got this excited over veggie sticks!

22.01.2022 Raspberries are a favourite in our household (and thank God we have tiled floor ). high in fibre rich in antioxidants lower in natural sugars than most other fruits... contributes to your 2 and 5 (recommended minimum daily servings of fruit and veg) See more

22.01.2022 Nothing ruins progress like an injury and whether it’s a tweak or a tear, your first priority will be recovery. To reduce longer-term inflammation, after the a...cute inflammatory stage, there are a number of foods that can help: - Omega-3 polyunsaturated fatty acids - Monounsaturated fats - Fibre - Turmeric - Garlic - Fruits and vegetables (particularly carotenoid containing bright orange and dark green cruciferous) By dropping the alcohol you may also experience a faster recovery and better results when you return to training. If you’re struggling, get in touch and we’ll take you through the dietary protocol that’s going to assist in boosting your recovery and performance. See our full article here bit.ly/2KM0Ugb #AccreditedSportsDietitian #SunshineCoastDietetics #SportsInjuries #InjuryHealingProcess

20.01.2022 Sometimes you just need a little reminder that doing your best is simply good enough. I have had several clients this week get so overwhelmed with what they haven't been able to achieve that they often forget the small wins. For example, you may not have been able to get that gym session in today but you went for a walk instead. Or you may not have been able to control the dinner meal served up at a friend's place last night but managed to have only 2 glasses of wine instead... of the whole bottle like you usually do. Health is a journey and a process that takes time. Life will always get in the way and you just simply need to control the controllable. Don't beat yourself up over the negatives and forget just how far you've come and what you've been able to achieve.

19.01.2022 Did you know you can bake with olive oil? Can't wait to try this recipe! Naturally gluten free and full of fibre, low in added sugars and a great way to incorporate a healthy dose of monounsaturated fats from quality EVOO.

16.01.2022 " your mood can affect your food choices and the reverse is also true, meaning your food choices can have a profound effect on your mental health" https://www.bodyandsoul.com.au//f9462e6049c0795d134a1ff3a4

16.01.2022 Did you know that what you choose to eat has a direct impact on your mental health and wellbeing? Whilst medications and other therapies are often needed, our lifestyle choices also play an important role in managing depression and other mental health conditions. Want some help putting things in place so you have an easy to follow plan and someone to guide you through it? Get in touch with me today. https://www.abc.net.au//to-improve-your-mood-ditc/10776508

14.01.2022 Great little summary showing which supplements are beneficial and where you may be wasting your money for your desired outcome. If in doubt, check with an Accredited Sports Dietitian who can give you more individualised advice so you can fast-track your progress.

14.01.2022 The area of food allergies and intolerances can be complex, with many forking out hundreds of dollars for food sensitivity testing kits that leave them more confused than ever before. To simply things: A true food allergy can be tested via a blood test looking at IgE levels.... The majority of clients who see me for food 'allergies' are actually suffering from a food intolerance/sensitivity. Gold standard testing for this is actually an elimination and reintroduction process (best done under the care of a dietitian specialising in food intolerances), not a blood test, hair sample test, urine test or anything else someone wants you to pay several hundred dollars for. https://www.self.com/story/food-sensitivity-testing-kits

13.01.2022 Mid afternoon energy boost. Green tea ... in a can

09.01.2022 https://theconversation.com/these-5-foods-are-claimed-to-im

08.01.2022 Gifted this gorgeous home-grown pomegranate from a client today Did you know that pomegranates are an excellent source of antioxidants and vitamin C, making them a great addition to the diet for anyone suffering from any inflammatory condition (type 2 diabetes, heart disease, arthritis etc). Fuel Your Life

08.01.2022 Have you seen something like this floating around on social media recently? Firstly, a quick Google search (or looking at the back of a packet of pumpkin seeds in the supermarket) will reveal that 100g pumpkin seeds provides closer to 20-25g protein per 100g. But more importantly, this infograph completely ignores protein quality. It's actually leucine (one of the essential amino acids) that is responsible for up-regulating muscle protein synthesis in the body. Unfortunatel...y most (but not all) plant-based sources of protein are simply not as concentrated in leucine as animal sources of protein. For example, 100g cooked lean steak provides approximately 2.4g leucine, with 100g pumpkin seeds providing about 2g (to maximise muscle protein synthesis you need at least 2-3g at a time). That's pretty comparable, but do you actually know how much 100g pumpkin seeds is?? Most people would be flat out trying to chew through that much and would be consuming close to 550 calories in doing so. (For reference the 100g steak is about 200 calories.) Drop me a comment below if you have any questions on protein intake and how to optimise this to get closer to your goals.

04.01.2022 Yes!!! Vegemite is one of the few gluten-containing foods that I desperately miss.

03.01.2022 Healthy eating doesn’t have to be expensive...

01.01.2022 What an awful shame that sometimes work requires you to visit Noosa on beautiful Saturday morning. Representing Sunshine Coast Dietetics at Noosa Triathlon Multi Sport Festival this morning. The weather is brilliant Come and say hi and grab yourself a free banana.... Good luck to all the athletes competing on the main event tomorrow

01.01.2022 Biggest tip when it comes to successful weight loss: consistency. The best 'diet' is a lifestyle change that you feel you can continue to follow long term. Low carb, low fat, keto, vegetarian, high protein, IIFYM etc. Different things work for different people (we are all individuals after all) and the approach that will give you the best results is the one you can stick to.