Sportrition in Canberra, Australian Capital Territory | Medical and health

Sportrition

Locality: Canberra, Australian Capital Territory

Phone: +61 1300 667 244

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• Medical and health
• Health & wellness website
• Sports

25.01.2022 This review surprised me because there was an ingredient listed that Id never heard of! Can you guess which one? For the full run down on Bulla Cottage Cheese, check out my blog - link is in the bio! And let me know if you are a cottage cheese lover in the comments below! www.sportrition.com.au//bulla-cottage-cheese-product-review

25.01.2022 More diet trends: Noom, Sirtfood and F-Factor .....

24.01.2022 Do you want to hear what my favourite nutrition podcast is?? Sometimes its hard to know whether we are listening to credible and correct information online. Im endeavouring to share the podcasts, books and videos with you that I know are good quality so you dont have to go hunting for them yourself! Check out my video and find out why I love this podcast... and what its called! https://youtu.be/1d8Nt3oLmik

24.01.2022 Cats Or Tigers ? #AFLGF2020

23.01.2022 Protein in pasta?! Check out the Sportrition Blog for the full product review! https://www.sportrition.com.au//vetta-smart-protein-penne-

23.01.2022 A couple things that might be useful for you to know about the measurement of body composition! Questions? Drop them below! www.sportrition.com.au

23.01.2022 I finished watching The Last Dance on Saturday (I signed up for Netflix just to watch it and now will delete Netflix!) I lived in the USA when Jordan was on the rise. He hadnt yet won a Championship with the Bulls but everyone knew he would. He was the most incredible athlete, someone you couldnt believe was actually real. This was one (if many) of my favourite quotes from the doco. Why? Well, Jordan was just so sure of who he was. He was sure of what he could do and what h...e would do. He had an incredible ability to not get caught up in the talk that surrounded him or get swayed by the medias questions. He comes off as incredibly grounded, confident, sure of himself and able to keep things firmly in the present. The I aint Shaq quote comes out when someone is discussing Shaq with him. For those who dont know, Shaq was an incredible athlete in his own right and his career crossed over at some point with Jordans. It was hard to understand the context in which that conversation about Shaq was happening but my take on it was either that the person was comparing Jordan to Shaq or simply commenting on Shaqs ability. Jordan was so focussed on his own ability, journey, and life, that the mere mention of Shaq led to him saying, twice: I aint Shaq. The conversation to Jordan, to summarise in one word, was IRRELEVANT. In a world where we can get so caught up in everything everyone else is saying and doing, maybe every now and then its ok to just say: I aint that, and move on. This has special relevance for the pursuit of unachievable and unrealistic diets and body types! Pursuing an unrealistic body type would be like Jordan trying to be like Shaq. www.sportrition.com.au

21.01.2022 Some common questions/issues I hear about carb loading: Should I carb load for ____ ? I eat pasta the night before, is that good enough? I still choose healthy options when I carb load, like grainy bread and fruit, but I get really full and cant hit my carb target? Am I supposed to taper while carb loading? ... Flick through the slides for some BIG facts on carb loading And you can find a carb loading plan for your body size here: https://www.sportrition.com.au/resources/ebooks

21.01.2022 Its amazing to think that small (yet consistent) things can lead to RADICAL differences. No major changes, no crazy overhauls, just small and consistent daily steps www.sportrition.com.au

19.01.2022 Here they are!! www.sportrition.com.au/services/online-packages/

17.01.2022 Motivation comes and goes (thats normal) so systems tend to be more reliable. Kyra Bobinet talks about how diabetics who had a morning routine (taking medication at same time in same place and eating breakfast at a certain time) had better health outcomes (in particular better blood sugar control). What systems do you have in place? One system I have is to make sure I always buy enough fruit each week so that I can eat two pieces/serves per day, every day. www.sportrition.com.au

16.01.2022 This is a topic Ill be following closely as the research builds. Right now though, this systematic review of 78 studies reveals that the quality of literature in this area is low. One reason for the low quality, among many, is the inconsistent (and often unreliable) way in which menstrual cycle phase is identified in the participants. Essentially, the article concludes that general guidelines on exercise performance across the menstrual cycle cannot be formed. The article is: The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. By McNulty et al. www.sportrition.com.au

16.01.2022 Reading vs doing. Understanding vs doing. Insight vs doing. Discussing vs doing. Theres a difference. Sometimes we forget. Nothing changes if nothing changes! . Happy Tuesday . What are you doing differently today?... www.sportrition.com.au

15.01.2022 Even the most resilient of athletes will be finding the pandemic to be a challenging time. Body image and eating behaviours may be negatively affected now, or in the coming weeks or months. This is a 1 minute video by the AIS and National Eating Disorders Collaboration that might be helpful to you.... As always, reach out to a health professional if you feel the video resonates strongly with you.

14.01.2022 I dont know why, but I love meals like this - where there are multiple separate ingredients! Kind of like a platter but a bit more like a meal www.sportrition.com.au

13.01.2022 A simple, nutritious and delicious combination! www.sportrition.com.au

13.01.2022 Storm Or Panthers ? #NRLGF2020

13.01.2022 One thing you might notice about a typical delicious spag bol meal is that it doesnt really have too many veggies. And as a dietitian, Im always looking out for the veggie family and wondering how to make it a more popular family to hang out with . Heres two ways around this: - add a side salad , or - include grated or finely chopped veggies in the bolognaise sauce, e.g a can of tomatoes, some carrots, zucchini, onion and garlic www.sportrition.com.au

13.01.2022 In my last 10 years as a dietitian, I have started to notice a couple of truths (lets call them Erica truths because I still havent worked out the wonder that is absolute truth ). 1. Changing who we are and what we do is hard. 2. We need support in order to do this effectively and for the long-term. 3. Change comes at a price. The currency is almost always time & money. ... 4. I really enjoy helping people. 5. I dont want to put my face all over social media and scream and carry on for likes. I just want to effectively and empathetically help a bunch of people in my lifetime. Ok, so the last truths are about me (sorry, selfish moment ). What is the purpose of this post? Well. Ive created something. And Ill tell you about it tomorrow

13.01.2022 To gel or not to gel? In this guide you will learn about what sports gels are, why they are useful and when/for what sports/events they are useful for. I have also collated the nutritional information for 23 different sports gels on the market in this handy guide. So, if you quickly want to find the gel that’s highest in carbohydrate, or sodium, or caffeine etc, this handy guide will be the quickest way! And all for a new price of $4.99 + tax https://www.sportrition.com.au//how-does-your-gel-stack-u/

13.01.2022 Heres a goal for the week - aim for a meal that contains lentils! They are an excellent source of dietary fibre, with ~15g of fibre per cup (cooked amount). They work well in soups, salads and stir frys! www.sportrition.com.au

13.01.2022 The best food in the worlddddddd. Tell me Im wrong! www.sportrition.com.au

12.01.2022 All of Sportritions eBooks are now up on Facebooks shop! Wehhhooo!

11.01.2022 "Did you know that chocolate can help you lose weight? Sure you do. You read it in the paper. In fact, you might have read it in several papers, and woe to any expert, including a doctor, who might have told you otherwise. After all, hiding the miraculous weight decreasing qualities of the tastiest thing in the world is just the kind of thing experts would do. Thankfully, a German scientist, Johannes Bohannon of the Institute of Diet and Health, wrote a paper that was publish...ed in a journal and then joyfully covered in press throughout the world, and he verified what we have all suspected all along: chocolate is really good for you. Except Johannes Bohannon doesnt exist. Neither does the Institute of Diet and Health. The journal that published the paper is real, but apparently it is less than scrupulous about things like peer review and editing. "Johannes" Bohannon was in fact a journalist named John Bohannon, who was (in Bohannons words) "part of a team of gonzo journalists and one doctor" who wanted to demonstrate just how easy it is to turn bad science into the big headlines behind diet fads." - The Death of Expertise by Tom Nichols

10.01.2022 Once upon a time I won some money at the Monte Carlo casino. I was severely under dressed for the occasion and got overly excited about my win (while another lost thousands on the same spin). Moral of the story? Sometimes you just have to give it a go, even if you dont think you look or feel the part or will behave appropriately afterwards This is true of changing dietary habits. Maybe you dont consider yourself the person that eats healthy. Maybe you dont consider yours...elf the person that can eat something yummy without guilt. Maybe you worry about the looks youll get for bringing a salad to work, or on the flip side, for diving into the morning tea of cakes and biscuits. Maybe you dont think you have a good enough response for the comments or looks you get. But these are situations we can put ourself in, changes we can strive for and that can be worth striving for, despite who we may think we are and despite how we might react to giving it a go. There is nothing wrong with trying to eat healthy. There is equally nothing wrong with enjoying cake for morning tea. Whats something youve been wanting to change or explore but havent? Ps I am not suggesting you start gambling www.sportrition.com.au

10.01.2022 I always always investigate low sugar claims. The good news is that labelling laws in Australia are pretty strict. This product is in fact, low in sugar. For the COMPLETE run down (not everything is about sugar ya know), hit the link below and let me walk you through how this product measures up as a WHOLE! www.sportrition.com.au//be-natural-low-sugar-granola-produ

10.01.2022 Been getting loads of questions around how to boost immunity of late. And this article sums it up! You certainly dont need a cocktail of supplements.

08.01.2022 In sport, should we rely on thirst to stay hydrated or should we drink to a plan to stay hydrated? In my opinion, and as this quote suggests, drinking to a plan is probably best. If we wait until thirsty, especially in sports with few opportunities to drink, we may miss our chance. Dehydration is a bigger risk when drinking to thirst than when drinking to a plan. We know dehydration can negatively affect performance so it makes sense to control what we can when it comes to this! www.sportrition.com.au

06.01.2022 Chocolate with creatine in it? And BCAAs? And 70mg caffeine? And youre meant to eat it before exercise? Check out my latest BLOG post to find out all my thoughts on this interesting little product!! www.sportrition.com.au//peak-active-chocolate-product-revi

06.01.2022 Iron deficiency is the most common nutrient deficiency in the world. For athletes, it is a key nutrient as it is involved in transporting oxygen around the body. When were deficient in iron, oxygen transport is affected and so the flow on effect is an impairment of aerobic performance. Symptoms of iron deficiency anaemia include lethargy, fatigue and shortness of breath. Some athletes describe the symptom of feeling unfit or a noticeable drop in performance, despite undertaking their regular training load. It is important to check in with your GP or a Sports Physician if you have been experiencing these symptoms. It is important that you dont self diagnose an iron issue and it is important that you dont self prescribe iron supplements. www.sportrition.com.au

06.01.2022 The sencond Messy Monkeys product Ive reviewed, now live in the blog! You can click here for the FULL run down on this little bar: www.sportrition.com.au/article/messy-monkeys-rice-puff-bars

06.01.2022 I often hear people 'giving up' coffee for the purpose of improving their health. But moderate coffee consumption has many health benefits! Here is a great podcast that showcases some of coffee's amazing talents!! P.S By 'coffee', I don't mean a large caramel cappuccino with cream on top .. I mean black or milky coffee, no extras! https://sigmanutrition.com/episode358/

05.01.2022 My no nonsense/jargon free explanation of the importance of the menstrual cycle! Enjoy! https://www.sportrition.com.au//why-do-female-athletes-so/

05.01.2022 I have started to get some awesome results with a range of different cyclists/MTB athletes on my active and performance packages. Have you checked them out yet? https://www.sportrition.com.au/services/online-packages... You can interact with me from the comfort of your own home, without the need to schedule an appointment. It is all done in your own time. I observe your progress from afar each week (hello accountability!) and check-in with you via email fortnightly to see if there is anything in your nutrition program that you would like changed, or if any nutrition questions need answering. Not only do you get the results youre seeking, but you learn about nutrition along the way. That means that one day you wont need me anymore The onus for change is on you as the individual, but Im there every step of the way to make it the easiest path possible! Nothing great is ever done alone

05.01.2022 It is cause for concern when you dont really know what you are ingesting. A lot more work needs to be done in the regulation space when it comes to supplements, but in the mean time - check in with your sports dietitian before using any kind of supplement. There are a number of batch tested supplements now, but there is a bit of a process involved in ensuring you are covered when it comes to an inadvertent doping situation. www.sportrition.com.au

04.01.2022 Greater regulation coming to the supplement space!!

04.01.2022 Have you ever wished that a dietitian could just do your food shopping, cooking and basically just be around 24/7 to answer your random nutrition questions when they come up? Well. Without going so far as moving into your home, doing your food shopping and cooking, and eating with you (can you imagine ), Ive re-designed one aspect of how I do things to get a little closer to the above scenario. Obviously the above scenario is taking it too far. It would be the equivalen...t of getting your PT or coach to workout for you Not the most esteem building of things!! We actually have to do things ourselves in order to learn and grow. BUT as I mentioned yesterday, as humans, we dont get too far in this world without the support of our fellow humans. An elite athlete doesnt win an Olympics without a dedicated, talented and supportive coach or coaches. So, Ive created an online option for you, which allows me to provide you with ongoing accountability, support, information and education. I wont be cooking your meals or shopping for you, but Ill be here for you every step of the way. I love checking in with my clients by email here and there (because timeframes between consults can sometimes be too long - due to time constraints and financial constraints) but this now gives me the option to do it as part of the process and allows you to EXPECT that Ill be doing it. Theres nothing like knowing that youll be asked hows it going? to keep your nutrition goals fresh in mind. It also allows for you to communicate with me at a time and location that suits you. In this modern world, thats the way it should be. So many online nutrition programs are NOT facilitated by qualified dietitians. So many online nutrition programs are one-size-fits-all, everyone getting the same template that took someone 10 minutes to type up. Well, nothing with my name on it would ever or will ever be like that. I honour my face-to-face clients by listening to their unique situation and by working my heart out to provide an approach that is not only highly personalised but that works for them in THEIR life. It will be NO different online. Sometimes I spend HALF A DAY writing something up for a client, because I want it to be excellent, not just good. I have three online packages. They are called Active, Performance and Weight Making. All the details and the way to get started can be found below! Im so excited to provide this kind of service and be there to provide the kind of support that makes a difference. I truly believe that the level of personal support I provide is what makes these packages exceptional. I will be working my heart out to serve you! (But not to do your cooking ) https://www.sportrition.com.au/services/online-packages

04.01.2022 My biggest eBook yet!!! #comingsoon www.sportrition.com.au

03.01.2022 I read a really interesting journal article this morning about how the global pandemic is negatively affecting our metabolic health. I am writing this in Australia, where, truth be told, weve managed the crisis very well and are living somewhat normal lives again already. We were also never locked down in that weve always been able to leave our house for exercise and to shop for essentials. Other parts of the world have had a very different experience.... The three health aspects covered in the article were: - physical activity - diet, and - sleep Physical activity (in particular, steps per day) have been much lower since the virus. In other parts of the world this is directly the result of not being able to go out, or only being able to go out for defined or limited period of time. In Australia, this is more to do with working from home - where normal incidental movement around an office or in gettting to work have disappeared. Obviously also, gyms have been closed and sports are on pause. Diet. This has largely been impacted due to loss of normal routine. Meal times are lost, snacking can occur at any time given we are at home most of the time and we are comfort eating due to stress, boredom and/or anxiety. Alcohol intake may have increased (although Ive seen no reliable data on this yet). Sleep. Another culprit of routine loss. Theres nowhere to go and nowhere to be at a certain time. Bed time might get later and later and wake time later and later. Naps might be happening because our office is now next to our couch or bedroom.. sleep onset may be delayed due to the stress or anxiety regarding the pandemic, loss of income or worrying about the health and wellbeing of our loved ones. All three health aspects can also influence each other. So what is the point of this post? Well 1. Be kind to yourself. Pandemics arent exactly common and no one really knows the best way to deal with it. 2. Move. Schedule a time of day to get out and about (or walk around inside your house/garden). Pedometers are great motivators. 3. Find your meal routine again. Set an alarm for breakfast, lunch and dinner (and snacks between if youre a snacker). Try to avoid the kitchen unless its meal/snack time. 4. Find your sleep routine again. The most effective approach is: same bed time, same wake time. And dont nap unless youre sleep deprived. No screens a couple hours before bed. Dim the lights, read a book. Hope that helps! Let me know which aspect youve struggled most with since the pandemic began?

03.01.2022 Rice cake versatility right there! Which would you pick? www.sportrition.com.au

03.01.2022 My current textbook read . And this book is just that.. a textbook! So it doesnt make for the most riveting of reads. However, it is extremely comprehensive and relatively practical too. You can be a healthy vegan, but it takes effort and work and slightly more frequent blood work. You can be a healthy non-vegan too. ... One of the greatest differences between the two choices is the ethical side. Given I am a dietitian and not a philosopher, my role is to support you with your dietary choices and to ensure your dietary beliefs are not misguided when it comes to the facts of nutritional science or health. My advice if you are vegan or decide to go vegan is to make sure you: 1) do the reading (the right stuff and the right amount - this is harder than it sounds, but this textbook is a good start!), or 2) see a dietitian 3) always get bloodwork done - see GP www.sportrition.com.au

02.01.2022 Sushi for athletes! One of the greatest things about sushi is that it is delicious. Ok, now thats out of the way, we can talk about sushi nutrition! Sushi largely features rice - which is an excellent source of carbohydrate for active people. It also often features fish, in particular salmon and tuna, which are excellent sources of protein and the omega 3 fatty acids, DHA and EPA. The vegetable content of sushi is usually low, so you might like to think about a side salad ...with your sushi, or catching up your veggie intake at some other time of the day. Things to be wary of when it comes to sushi - deep fried options or low protein options. While there is nothing wrong with deep fried foods every so often, we dont want to go for these all the time. Balance is key! And sushi options such as rice and avocado lack protein, so make sure some of your sushi choices for the meal feature chicken, fish, beef, egg or tofu. www.sportrition.com.au

02.01.2022 There are many paths to success in sport. For starters, talent is very useful (and is usually never absent at the highest levels of sport). A good coach will make a world of difference. Commitment and dedication from the athlete can never be overlooked (missing training or showing up half heartedly is not a recipe for success). Then comes nutrition. Imagine having talent, a good coach, commitment and then not eating enough to fuel the work you are doing. You may get pretty far... but you may also fall slightly short of your best. Talent + good coaching + commitment and dedication to the process + optimal nutrition, S&C, injury management, recovery techniques, sleep ..... wow, what a recipe!! www.sportrition.com.au

01.01.2022 Where possible, use foods rather than supplements. Why? The added bonus of other nutrients compared to the usual single nutrient of a supplement (not to mention the doping risks of supplement use). Flavoured Milk = fluid for hydration, protein for muscle damage repair, carbohydrate for topping muscle glycogen stores back up, electrolytes for the assistance of fluid restoration, and calcium for bones! So many positives Flavoured milk is a great option post a tough training session (be it a lengthy cardio session or a resistance/S&C session) or post game/races. It shouldnt be used as a meal replacement (as a balanced meal offers all of the above as well), but rather an intermediary recovery snack if your next meal is not scheduled for another couple of hours. www.sportrition.com.au