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25.01.2022 Fun day yesterday creating new content with our growing team And it was awesome to work with Joep Buijs again...on a slightly different project to channel swimming this time #sportsdietitiancom #staytuned #dietitianatyourfingertips

25.01.2022 As James Clear says, "Habits are a lifestyle, not a finish line to cross." And that's how we've designed our digital sports nutrition programs! We've combined evidenced based and practically trialled nutrition with behavioural insights to support you through your training, journey to a goal or in preparation for event. The outcomes go beyond your finish line. Check it out now: https://buff.ly/2Pdhwky

25.01.2022 Burger nights are usually weekends for us...but really, it can be any night! Especially when they're as tasty and easy as our Pork & Appleslaw burgers! Packed with protein, colour and carbohydrates to fuel you well #sportsdietitiancom #burgernight #quickmeat #quickrecipe PORK & APPLESLAW BURGERS Serves 5 ... Ingredients: 500g (1.1 lb) lean pork mince 1 extra-large whole egg 1.5 tsp Chinese Five Spice - tsp chilli flakes 1 Tbs BBQ sauce 4 cups or 300g (10.5oz) of store-prepared coleslaw salad mix (or 3 cups shredded cabbage and 1 cup grated carrot) 1 medium green apple, grated 1 lime, juiced 2 Tbs mayonnaise Sliced cheese, to serve BBQ sauce to serve Multigrain or sourdough bread rolls Method: In a medium bowl, mix pork mince and egg together well. Add spice and chilli, mixing thoroughly. Set aside in the fridge. To make the appleslaw: add coleslaw mix and grated apple into a large serving bowl. Add lime juice and mayonnaise. Mix well to coat. Taste and add more lime or mayonnaise to suit preferences. Remove mince from fridge and divide into five. Roll into a ball and shape into a patty. Cook on the BBQ or large frypan on one side until starts to brown. Flip and cook until desired. Serve on bread rolls. Add cheese, BBQ and appleslaw.

24.01.2022 Following on from yesterday's tips for cooling... hydrating during training and competition is also super important. Thinking ahead about how you can do this (like our above suggestions) may help you create an effective plan and maximise your opportunity for hydrating. If you're going to be training or performing for more than 90 minutes, or are a big sweater and lose a lot of electrolytes, having a sports drink or electrolyte drink as part of your plan can also be very useful for absorbing your fluids and staying fuelled

24.01.2022 Woohoo! Go Corinna Congratulations on a fantastic swim Big smiles and hugs to the Red Top Swim crew!

22.01.2022 We truly understand that nothing is going to come without perseverance and hard work. And as Richie McCaw, one of the All Blacks most notable players said, "I don't believe in magic. I believe in hard work," it's the same with sports nutrition. One food or supplement, isn't going to be the magic fix ...but with hard work and consistency in your fuelling, you will make the gains in weeks to come to win that next race, score that try, or get that PR! So keep at it!

22.01.2022 Chocolate paddle pops (or those milo ice cream tubs) were my post-netball cool down most Saturday afternoons as a kid. So with one lick of our homemade chocolate milk ice blocks, I feel like I'm right back there They're simple to make, packed with strong bone foods (aka. Milk and yoghurt for calcium & protein), and taste (almost) just like a chocolate paddle pop CHOCOLATE M...ILK ICE CREAMS Makes 4 Ingredients: 1 cup milk (cow’s or fortified soy) 3 tablespoons Greek Yoghurt 30-40g (~4-6 heaped tsp) Milo or malted milk powder Method: 1. Mix all ingredients well in a medium bowl. 2. Pour into ice block moulds and insert sticks / lids. 3. Freeze until set (about 4 hours)

22.01.2022 Looking for spring-time meal inspiration? We think our bulked salad is a winner! It's simple, fresh, and balanced. All the components of this meal can be prepared a day in advance too - which makes it perfect for a packed lunch! If you want to up the protein content, you can add in some grilled meat or fish, protein or toss through extra beans/ lentils For 2-4 servings you'll need: - 1 cups cooked brown rice ( cup uncooked) or tricolour quinoa - 1 medium sweet potato... - 1 small red capsicum - 3 cups spinach (or other leafy greens) - 150g cherry tomatoes (or whole punnet if you like lots!) - 1 can (400g/ 14oz) chickpeas/ kidney beans, rinsed and drained - block feta (~100g/3.5 oz), crumbled Method: 1. Preheat oven to 200C fan-forced/398F. 2. Peel and dice sweet potato. Slice capsicum into long strips about 1 cm wide. Lightly drizzle with 1 tsp extra virgin olive oil and roast until soft and golden (~30-45mins). 3. Meanwhile, cook brown rice or quinoa according to packet instructions. 4. Whilst step 2 and 3 are cooking, prepare rest of salad ingredients. 5. In a large bowl or big serving plate, spread spinach along the bottom. Toss through brown rice. 6. Layer with sweet potato, capsicum, cherry tomatoes, chickpeas/kidney beans. 7. Crumble feta over the top and drizzle dressing over the top. 8. Serve and enjoy!

19.01.2022 Leaving Great Keppel Island a little more sun kissed and very grateful to have spent a beautiful weekend away as a team for Keppel Islands Swimming Association Swim Around Keppel It was awesome to catch up with our swimmers and get outside (some) of our comfort zones Feeling very proud and very lucky

18.01.2022 We're continuing the berry inspo this week because strawberry season is in full swing here in Queensland! And they're a great way to get in extra vitamins, fibre and flavour! We usually go for strawberries as a sweet little snack or to flavour our cereal (Amelia can't live without her weet bix and berries!), but they're also delicious to sweeten fresh crunchy salads or on toast with ricotta or cottage cheese!

18.01.2022 Smoothies are really hydrating, making them a great snack to have after exercise. Using cows milk or a fortified plant-based milk in your smoothie boosts your protein and calcium to help support your bones and muscles post-training too! For this Summer-inspired Pavlova smoothie you'll need: - 1 frozen banana (or fresh + ice cubes)... - cup frozen mango (or pineapple) - cup milk - 2 Tbs yoghurt (Greek or coconut) - 1 Tbs shredded coconut - 1 Tbs almonds or rolled oats - tsp vanilla essence or honey - 1 tsp chia seeds (optional) - 1 Tbs passionfruit - 1 slice kiwi fruit, to serve Optional toppings: 1 Tbs crushed meringue to serve or berries Method: 1. Place all ingredients in a blender, except for the passionfruit, kiwi fruit and optional toppings. 2. Blend until well combined. 3. Add more milk if needed or more ice to make it thicker. 4. Cut your slice of kiwi fruit half way up the middle. Sit on the side of your smoothie cup. 5. Drizzle passionfruit around the cup and pour in smoothie (or spoon passionfruit on top). 6. Serve and drink immediately.

18.01.2022 "Runners guts", pushing through tummy cramps or having to go to the toilet more than you'd like to on a run shouldn't be part of your "normal" training. A strategy that can help reduce this if you have IBS symptoms and discomfort when running, can be to eat lower fodmap foods before long runs or events. Usually we'll work with our athletes to train their guts first (see a few posts back about this), and then strategise around this. Why? Well, growing research from Australia h...as found that eating a low fodmap diet 24 hours (ONLY) before an event (or big long run) can help some runners reduce or delay the onset / severity of their symtoms. So, eating foods that are lower in fermentable carbohydrates like rice, gluten free bread, lactose free milk, rice cakes, low fodmap muesli bars and limiting foods like garlic, onion and high fructose may be helpful. But, it's really important you only do this around events and target sessions...not everyday! That way you can balance the quality carbohydrates and fibre you need daily, with comfort when running. See more

17.01.2022 For many women - food and nutrition changes leading into menopause, during it and after it. Carbohydrates in particular; and while it may be helpful to reduce your overall intake depending how much training and exercise you're doing, focusing on quality over quantity can make a big difference to energy levels, focus and body composition! Like focusing more on colourful vegetables and fruits, and aiming for wholegrains like grain bread and brown rice.

15.01.2022 9 sleeps until race day for many Queensland triathletes competing at Sunshine Coast 70.3 Ironman! Which means not long until race week... The week where there's mixed emotions, you do anything in your power not to get sick or injured, and the ball of nerves-stress-excitement all roll into one So, if you can start ticking off these to-dos at the beginning of race week, I guarantee you you'll be feeling much better come Saturday morning (especially one the bike is racked!) This list is also helpful for other events and travelling competitions, especially @gcrunningfestival on Sunday and Cairns Ironman in a few weeks time!

15.01.2022 We get a lot of questions about sports supplements and whether or not they're necessary. How we like to think of it, is like a decked out cake (or cupcake)... You may have heard of this analogy before. The cake it's self is like our everyday eating: without a good base or good nutrition, the rest won't make much of a difference. Once we have a good base, we can then build on it to suit you and your goals. Occasionally there are exceptions to the rule, but this is a good place to start to see if and what might be helpful to add in

14.01.2022 I love adding pasta to salads to bulk them up and boost the carbohydrate content...especially on more active days! And coleslaw is also one of my childhood favourites, so I thought I would combine both to create a tasty, fresh and filling lunch option (with added protein) or a side for dinner. Recipe is at the end of the video to screenshot #sportsdietitiancom #pastasalad #bulkedsalad #mealhack #fuelledbyfood

14.01.2022 Go Craig! Coals To Newcastle Swim here we go

13.01.2022 Our team is growing! And we're very excited to have Quinton Ullrich on board If hes not under the sea spearfishing or camping on a beach, Quinton's probably cooking or eating! He's played most sports under the sun too, but his love lies with in indoor volleyball, and more recently cycling and resistance training...he's also trying to keep up with Christie on the swim-bike-running So, expect lots more seafood recipes, easy on the go foods and tips for team sports. If you've got any questions for Quinton or suggestions on what you'd like more of, comment below or send us a message

12.01.2022 Congratulations Harry & Team Awesome work

11.01.2022 Our banana bread recipe is always a hit with our friends and families. Plus, theres no need to let your bananas go squishy to make this banana bread! Our recipe was made for frozen bananas - theyre perfect for making caramelised banana syrup to enhance the flavour. Give it a go and let us know what you think! Serves 12 Ingredients:... Bread mix: - 1 cup self-raising wholemeal flour - 1 cup almond meal - 2 tsp chia seeds - cup shredded coconut - 1 tsp ground cinnamon - cup walnuts, roughly chopped - 2 eggs - 1 Tbs water Banana syrup: - 3 medium-large overripe bananas (or frozen defrosted bananas -they are perfect for this recipe!) - 3 Tbs honey (add more if bananas arent super ripe) - 3 Tbs vegetable/ canola oil - 1 Tbs peanut butter - tsp vanilla extract / essence Method: 1. Preheat oven to 180C fan-forced and prepare loaf tin. 2. In a small saucepan, mash bananas and combine with the rest of the syrup ingredients. Mix over low heat to combine well. 3. Simmer for a few minutes to thicken and caramelise. Set aside to cool. 4. In a medium mixing bowl, combine sifted flour, almond meal, chia seeds, coconut, cinnamon and mix well. 5. Add syrup, eggs, water and walnuts. Stir to just combine do not over mix. (If too gluggy, add another tablespoon of water). 6. Pour into loaf tin and top with extra walnuts, cinnamon, sprinkle of raw sugar or shredded coconut. 7. Bake for 35-40 minutes, until golden on top and inserted skewer is clean.

11.01.2022 If you've worked with Tara before, tuned into our webinars, or heard her speak, you will know that one of her favourite sayings is, "For every rule there is an exception." and it couldn't be more true. It feels like everyday we hear or read something new about food, nutrition or how to train; so keeping this in mind can be very helpful. Just because a study suggests something, or because a style of eating works for someone else, doesn't always mean it will work for you. So keep an open mind, be mindful, and understand what works best for you

10.01.2022 Breakfast isn't the most important meal of the day for everyone. Nutrition is individualised, so the importance of breakfast to you will depend on when you train, your energy needs, the opportunities you have to eat throughout the day, your schedule and your body composition or physiology goals. If you train in the morning, then it's helpful to eat some breakfast (before or/ and after) to support recovery and your body's needs. If you're hungry when you wake up in the mornin...g, then breakfast in the first hours of waking is also great for you. But, if you're training in the afternoon, don't wake up hungry, benefit from intermittent fasting, or are working on adaptation strategies for your sport, then you don't need to eat when you first get up. But, whichever you prefer (or need to do), focusing on eating quality protein and carbohydrates in your first meal of the day is ideal - to keep you fuller for longer, nourish your body and reduce cravings later in the day. You can use our Balanced Breakfast Builder for some inspo too - whether it's 6am or 11am

09.01.2022 How are you going to mix up your meals this week? The more you mix up your meals, say with different protein sources and different colours, the more variety you get - both taste and nutrients! In my household we usually aim for a mix of animal and plant based protein meals for dinners, which then helps us decide on different veggies or salads and carbohydrates to pair with them... and we always make sure there's extras for leftovers the next day

09.01.2022 Often it can feel like there's a new way to optimise your nutrition, training or sports performance every week; and it can be easy to get caught up in the latest trends. Low carb, high carb, vegan, whole foods, cycle manipulation, the list goes on. But, as @stacysims says, if you can "Pay attention to yourself, learn inherently how you respond and how you feel" you will find what's best for you.

09.01.2022 For some people, gaining weight can be just as challenging as losing it for others. You may be wanting or needing to gain weight for your sport (or muscle), to maintain health and regulate hormones, or your child or older family member may be struggling to keep weight on. Whatever your goal is, well explore food and nutrition tips for gaining weight healthily (plus easily and affordably!) - including food demos with Christie. Register to join live or to receive the recordin...g with handouts afterwards - and submit any questions you have! https://www.eventbrite.com.au/e/120334418485

09.01.2022 While many people can struggle to lose weight, many others can find it hard to maintain or gain weight (or muscle). So, to gain weight healthily, one strategy we start off with is looking at how we can boost foods or meals in the day with wholesome ingredients Adding foods like cheeses, milk based drinks, macadamia or extra virgin olive oil, avocados, nuts and eggs can be really helpful, tasty and affordable. Plus, eating around training and increasing portion sizes if needed. This way you can get a bunch of extra nutrients rather than just using supplements

08.01.2022 This time a week ago our first swimmer for 2020 set off in the English Channel, and weve now had 3 successful swimmers make it to France Dont be fooled by this first beautiful pic from Charlie Morgan though - the channel is not easy, especially when you cant do your ideal training thanks to Covid, have a busy life and have your swim slots pushed back. But our UK swimmers have put in amazing efforts so far (along with their crews) and we are so very proud!! Red Top Swim Corinna Bridges @alexgrove @ English Channel

07.01.2022 Calcium isn't just for strong bones, but also for muscle contraction and hormones. So, to make sure our body stays strong, doesn't get injured and performs well, eating calcium rich foods at least 3 times a day is super helpful. We usually get our athletes to pick 3 to 4 main foods each day that are packed with calcium, but you can see from this overview that a lot of small calcium foods can add up too!

07.01.2022 Woohoo! Olivia and JP are English Channel Swimmers well done team on awesome swims! Enjoy the rest and celebrations Red Top Swim

07.01.2022 A lot of women have been asking lately about manipulating their food (and training) to match their cycles. And like with everything, this approach is still very individualised because no two women have the same cycle, and it can even vary cycle to cycle for many... which means you may respond differently at the same time of month to someone else. So, to optimise your health, eating and training, as Claire Minahan suggests, we find it very valuable to start by monitoring your cycle and how you feel throughout it first. Then we can manipulate your nutrition. For girls (and coaches of female athletes) - Take note over the next 12 weeks of how you feel each day, when you're hungrier, not hungry, tired, fatigued, bursting with energy, emotional, etc. and then see if you can notice patterns.

06.01.2022 Fantastic swim Craig Clarke!! Congratulations Hard work paid off Coals To Newcastle Swim

06.01.2022 A lot of things in life change as we get older... including the way we eat, and what foods our bodies need. Join our weekly webinar and well share tips and tools that you can use in your life to make food fun, flavourful and packed with all the nutrients you need to: - Maintain strong bones... - Reduce the risk of illnesses and diseases; and - Stay fit and well - Fuel for your sport as you transition from adult to master athlete Register to join live or to receive the recording with handouts afterwards - and submit any questions you have! https://www.eventbrite.com.au/e/food-tips-for-over-50s-tick

05.01.2022 Have you tried making chia jam before? Its such a quick way to create your own jam without having to nail the setting point. Plus, its a great alternative to store bought jams if you love the taste or texture but dont need the extra carbohydrates (like on rest or recovery days) #sportsdietitiancom #chiajam #foodhack #homemade #dietitiancoach

05.01.2022 Wow. What a mix of feelings after yesterdays IM 70.3 Sunshine Coast. Feeling so so grateful that we got to race here in Queensland; feeling thankful to all the IRONMAN 70.3 Sunshine Coast team on a fabulous Covid-safe event; feeling very proud of our team for pushing through windy, rainy and warm conditions (especially Lauren and the EQ Performance Coaching crew); feeling blessed for all the support on course - from old clients, family, friends, competitors and strangers; and feeling accomplished I (Christie) completed my first 70.3! My heart is so full Bring on Cairns Ironman!...for our athletes - not me

04.01.2022 A memory popped up the other day about these tasty choc mint gingerbread we had at @qldtriseries last year. Boy, were they popular! It's made me so excited for festive season cooking (and eating) now. These will definitely be on the list (to cater for all dietary needs) along with traditional gingerbread #sportsdietitiancom #festiveeating #gingerbread #allergyfriendly #posttrainingsnack _________________________________________________ CHOC MINT GINGERBREAD 1 cup (8oz) uns...alted nuts (I use almonds and walnuts) 10 pitted dates (50g or 1.5 oz) 2 Tbs cacao / cocoa powder 4 drops peppermint essence/ flavour 1 Tbs maple syrup 2 Tbs hot water Method: 1. In a small food processor or blender, blend nuts until fine. 2.Add dates and cacao powder. Blend well to combine. 3.Add maple syrup, peppermint and water. Blend until well combined and soft. 4.Pinch mixture to see if it sticks well. Add more water if needed. 5.Mould mixture into a ball and place on baking paper. Place another sheet of baking paper on top and roll out into 0.5cm thick. Cut into shapes and continue moulding and rolling out mixture until all used. Or you can roll remaining off cuts into small balls and roll in sprinkles.

03.01.2022 Are you okay? Now honestly answer: are you okay? Its okay not to be, and its okay not to know what to say to someone if they respond that theyre not. It can be scary and a little uncomfortable (in my opinion) worrying about not knowing what to say, worrying youll say the wrong thing, or make it worse...but most of the time, your friend/ partner/ family member/ work mate/ training buddy just want you there to listen. Now youve probably seen a lot of posts already on thi...s today, but please, as its R U OK Day, take a moment today to look at @ruokdays great resources and get comfortable with knowing that by just genuinely asking someone are they okay and listening, that youre taking the first step in being there for them. Not just today but every day. And were here for support too - no matter where you are, whenever you need #sportsdietitiancom #ruokday #suicideprevention #theresmoretosay See more

02.01.2022 This photo pretty much sums up how I've returned from training most days lately...you can almost see the heat steaming out of my skin. Anyone else feel me? As the weather heats up down under here, cooling strategies become just as important as good hydration - especially if you're out in the middle of the sun for your sport, you're in your second phase of your menstrual cycle or are a junior athlete. Here's some simple ways you can cool your body before, during and after spor...t: 1. Try using ice towels: wrap around your neck, head and shoulders. You can soak them in icy water or pack an ice pack for competition days [You can do this before, during if possible and after] 2. Use cold and icy drinks (if possible): water with ice and sports drinks with ice or frozen as ice blocks, and slushie drinks are handy to have during a long event or after a session/ competition (Just be mindful not to have large volumes 20 minutes or so before in case you need to go to the toilet during your sport) 3. Tip water over your skin: pouring water over your skin during a game/ race / competition in the sun, or a long training session, helps water evaporate off your skin and draw heat away from your body. Good luck and train/ race smart!

02.01.2022 Looking for a simple, wholesome and tasty dinner or meal prep for lunches? This Bowl of Goodness is one of my (Amelia) go-to's for this! You can add eggs, meat or tofu - any protein you want really, so you can keep fuller for longer and recover well after training or exercise. __________________________________________________________ BOWL OF GOODNESS | Serves 4 Ingredients: 2 Cups Quinoa or rice (cooked)... Jap Pumpkin, cut into 5cmx5cm pieces (skin on) 2 Bunches of Broccolini, cut into 2cm long pieces 1 Cup Walnuts, roughly chopped 4-8 Eggs or 300-400g (10-14oz) firm tofu (depending how hungry and how much protein you need) Cup Toasted Pepitas 4 tbs olive oil 2 tsp seeded mustard Lemon, juiced 60g (2 oz) Feta Cheese Chili flakes (optional) Method: 1. Preheat the oven to 180C. Place pumpkin on an oven tray, season with pepper and drizzle with olive oil. Bake for 30-40 minutes or until they start to brown slightly and crisp. 2. In the meantime, cook quinoa or rice to packet instructions. 3. Depending on how you like your boiled eggs, about 10 minutes before the pumpkin is cooked, place eggs in a covered saucepan over high heat. Once water begins to boil, remove the lid for the saucepan and continue to boil the eggs. (7 minutes for soft-med boiled, 10 mins for hard boiled) 4. If you are using tofu instead of eggs, drain the remaining liquid from the tofu by squeezing it through a tea towel and set a fry pan over medium heat with olive oil. 5. In a bowl, use a fork to scramble the tofu. Add salt, pepper and chili flakes if desired. Cook over medium heat, stirring occasionally until tofu becomes golden. Set aside. 6. Meanwhile, in a small bowl, combine olive oil, lemon juice, and seeded mustard and stir to combine. 7. While the eggs are boiling, place a fry pan on high heat and drizzle 1 tsp of olive oil on the pan. After the pan heats up, add the broccolini. 8. Stir broccolini to coat in oil, and add 2 tbs of water. Continue to cook for about 2 minutes and then remove from the heat. 9. To serve, evenly distribute the rice, pumpkin pieces, broccolini, walnuts, pepitas, and feta. Add protein & drizzle with dressing.

02.01.2022 Thought this was relevant to post today for two reasons. Number 1) For all the lucky athletes racing or training hard over the weekend; and 2) Because the weather is starting to warm up in a lot of areas across Australia (and other parts of the world) - and for both, staying hydrated is super important for performance, staying focused and for good health. Besides trying to drink more water (or sports drinks), eating plenty hydrating foods throughout the day can help staying hydrated a little easier Whats your favourite way to stay hydrated? PS. Good luck to all athletes racing this weekend!

01.01.2022 Having a bit of fun with breakfast this morning to use up leftover wraps and browning bananas... with Sweet Breakfast Pizza Its like a fancy take on banana & toast; and still fibre rich with a little bit of protein to start the day (even better with a milky drink on the side or extra yoghurt!) SWEET BREAKFAST PIZZA | Serves 1 Ingredients:... 1 medium multigrain wrap (or 2 small tortills) 1/2 large banana or 1 small, sliced 1 Tbs peanut butter tsp honey or maple syrup 1 tsp shredded coconut Cinnamon, to taste 1 tsp cacao nibs (optional) 1 Tbs Greek yoghurt (optional to serve) Method: 1. Preheat oven to 180C (fan-forced)/ 356F. 2. Place wrap on baking paper, and spread peanut butter over the base to cover. 3. Top with sliced banana. 4. Drizzle honey over the banana. Sprinkle shredded coconut and cinnamon on top. 5. Cook for 10 minutes, or until edges are golden and crispy. 6. Serve with a dollop of yoghurt and a sprinkle of cacao nibs.