Tara Davenport (APD) | Medical and health

Tara Davenport (APD)

Phone: +61 413 208 611

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23.01.2022 Yay it’s cool enough to whip out the porridge (brisbane cool ) Annnd a good meal to help to support the immune system. Meals like porridge, contain vitamins and minerals to help support our immune system. The benefit of these meals is also it contains some healthy prebiotic’s (fibres that help the growth of healthy gut bacteria). This porridge contains Triticale, oats, quinoa and rye all contain B vitamins and a high fibre content. Berries, like other fruits , have plenty of vitamins like antioxidants. Nuts and seeds also have a high fibre content, which will provide you with different fibres to the grains.

22.01.2022 It’s a very interesting time. I hope everyone is finding there way around new forced routines. It’s tough for everyone. What I’ve been focusing on with working from home to reduce anxiety, keep me sane and to eat well. I’ll share some thoughts below. I’ve heard a diverse range of reactions and responses with the common feeling being uncertainty. It’s tough. We can’t control that, but we can control our reactions... Write a list of what you can control, that’s helpful for you, and ease into making those new habits so we have a routine to settle the anxiety. On the Nutrition side it will be tweaked. Flexibility and patience towards our plans. Trust yourself and listen to how you FEEL. Emotions play an important role towards our eating patterns which can be helpful. Use food to bring your family + friends together (virtually), find the joy in cooking a new meal which could be highly likely different ingredients with the current situation and have those comfort meals. Balance that with respecting your previous goals and when we’re stressed know that our body will crave the chocolate etc. Be aware, and search for new stress coping mechanisms if needed. I hope I’m bringing support or a smile to your dial at some point in the last week and, for the next few months. If there is specific topics you’d like to see, please let me know We expect progress to be linear, and present just as quickly, but in reality results of our efforts are often delayed James Clear See more

21.01.2022 Just me, my laptop, coffee and a surprise visitor . Changing up the office of late has been a treat. Head done bum up with work and some projects in the pipeline in order to deliver some nutrition programs. Some days in clinic and others getting outdoors. Part of the online work has been made up of client work with @compeat_nutrition which has been a such a pleasure to be part of this year

20.01.2022 Let’s chat about the role of food or nutrition. What does that mean to you? Food and nutrition go hand in hand at times. So it’s probably fair to say that many different areas of our lives involve food and nutrition in: social things celebrations Feeling sad or stressed ... comfort As a fuel source (for life and training) Nourishment, and meeting our nutritional requirements Taste, flavour, texture Cooking Cultural traditions Family gatherings anything I’ve missed? . . So if food and nutrition are involved in all of these areas, we need to remember the role of food. A balance between all of these areas. . . Not a role of solely being a stress coping mechanism, but rather is involved with comfort eating but you have other tools up your sleeve. . Similarly to using food as solely fuel or only a disciplined approach to only meet nutritional targets. Yes this has a purpose, but when it becomes the only role food provides you, I would argue is this helpful for your mindset long term? Because we all love a bit of cake on our birthday, or the pastry on the weekend (you know where I’ll be) . It’s probably been a time where some of these areas haven’t been as prominent, but as things get back to normal have a go at finding where your balance lies

19.01.2022 Men’s Health week is almost to an end. Let’s not end our awareness and the conversations. . The stats; 3% males reach their fruit and vegetable needs, 3/4 suicides are males, 50% cancers by 85 are males and 4/5 males reach minimum movement recommendations /day , show that we need to continue to be aware and value day-to-day steps to reduce these stats.... . I’ve had a conversation with a man who used to describe himself as a cream egg. tough on the outside yet soft on the inside. Now rather than ‘tough’ or ‘soft’, it’s now just thats who I am and prefers to look inward in order to look after himself. . I thought this was a great metaphor for our society norms have created unhealthy stigma’s. . Health is a cumulative of factors; mental, physical, nutrition, relationships etc. The fitness industry has challenged what we few as health. Body fat percentages 10% or lower are not healthy, and ultimately impair our performance, contrary to the goal of health. . If you’re embarking on a health kick or body composition goals, first start by achieving your 2 serves of fruit and 5 serves of vege / day. And reaching regular movement. Body image does not depict your health. . Reach out if you’re a male who needs a chat, advice on how to begin your health journey, or any other nutrition advice. . I know of some amazing groups here in Brisbane that have a focus on connection and men’s health. @themanthatcanproject @connectionprojectau if you want to check them out

15.01.2022 It’s been a while since I’ve posted on here. Days sure roll into each other atm - as I’m sure everyone is feeling the same. . This has been me of late, exploring new areas of the place to read / work / relax / completing puzzles . .... I also though haven’t been too creative with work stuff, seeing clients, started a couple of online projects but I haven’t been NAILING productivity, or taking full advantage of the time I have available. Why? It wasn’t planned but I’ve been just doing what seems right, what I have energy for atm, because everything is a bit less simple and more ‘background noise’ these days (and sometimes literally - the hedge trimmer never times it well) . . I’ve had conversations with people saying they’re absolutely killing it with the time available and also chats about just doing what seems right, and feeling maybe they’re not being productive enough but it’s all they can do. I wanted to mention that if your battery is running out quicker than pre-pandemic that’s okay. I’m feeling it. If you don’t feel like it, don’t do it, reserve that energy. { we use less energy if we have routines / habits - when forced into new routines our brain uses more energy } . . I also don’t have a green thumb but somehow I have kept alive some plants that honestly pick up the mood. And the parsley has hit the spot for every meal! So I’ve popped some up here so I show-off..just kidding Hope it brings some joy . . Keep plodding, and it would be great to hear what things have been in your new routine?

15.01.2022 There has been numerous chats surrounding nutrition for our training given there are no events, games or races. This shouldn’t really be the goal for getting our nutrition right, but I get it. It’s hard, and right now we’re forced to embrace new habits and perspectives x1000. . Firstly, what habits did we have pre-COVID times. At work, at home that influenced our eating patterns and training. Try to implement them as much as you can (they may look different but could do the ...trick) Some ideas I’ve spoken with clients, and in within my inner circle : If you’ve got a schedule at work, have this written down in front of you as a check list Have a lunchbox before you start work Eat food that will fill you up; protein (20-30g of protein every 3-4 hours), Fibre (vegetables / salad/ oats / fruit / quinoa etc) Be proactive about these changes rather than reactive (a lot easier said than done I know!) . Eg proactive: being aware of stress/boredom eating and slowly but surely tick off routine and then start bringing in more helpful coping mechanisms. Reactive: all or nothing approach /unhelpful ? Get some Vitamin D to lift your mood (5-10 minutes before 7am or after 3pm to avoid the UV). Cook meals you bring the family together and connect (eat at the dinner table) Keep up self-care Get that competitive side and start creating your own races and embrace the virtual training Keep up your pre-training fuel Keep eating a volume of food to make sure we eat a variety of foods Trust your instincts. Deep down we know what foods make us feel good and support our training and what foods don’t. Do the best you can

12.01.2022 Soo yummy and helping out for the cooler weather. We chopped and blended cooked pumpkin and chickpeas together. Added in ricotta, pepper, nutmeg, ginger and a tad cinnamon If you’re relying on this as a lunch you may need an extra bit of high protein foods - more ricotta, or on the side yoghurt, meat, fish, eggs to fill up

08.01.2022 As restrictions ease most of us will be changing our training habits once again. If we’re returning to the gym, or training is ramping up then nutrition intake will most likely need to be tweaked. If you’re feeling a bit overwhelmed and are not quite ready to change the entire diet just yet, focus on 1-2 small changes. Find those motivator factors that will help you stay consistent with your changes How nice is this sunrise A few stunners of late and makes getting up in the dark oh so much more worth it

06.01.2022 Get cookin’ good lookin’ This was delish slow cooked lamb shanks thanks to @meatatbillys . I’ve been telling to myself to get into the kitchen and get creative and enjoy the cooking process again, I feel I can go in waves. And it’s so worth it (if you know you know ) ... Have this with a red with some roast vege or slice the meat off (as these were huge!) to add to your plate of vege and pasta as leftovers . Recipe : 2-3 shanks (or as many as you like these were 400g each) 1/2 cup of red wine 1 onion / some leek 1 garlic clove 1x 400g tinned tomatoes (chopped up some fresh as well) 2x potatoes or some sweet potato Pepper 1L of stock (may not need this much) A few sprigs of rosemary - Allow 3.5-4.5 hours for these so their tender at 150 deg in the oven or med on slow cooker. - Brown off the shanks in chopped garlic, onion. Remove when sealed and cook off the alcohol by simmering the red wine in the same pan for 5 minutes. Add the tomatoes and simmer for a few minutes. Place shanks in a oven dish (a lid will keep the moisture in) and roughly chopped potatoes. once the tomatoes have become thicker pour over the shanks. Pour the stock on top of the shanks until mostly submerged. . Happy cooking!

06.01.2022 Smashing some delicious porridge here Food for me has always been an opportunity to get the taste buds tingling, experiment with new recipes, shop in new produce stores, be food for comfort, as well as being a priority for fuel. . I’ve had a few chats with people about their eating patterns of the last couple of months and in hindsight they should have been more strict. To be frank, a lot changed so I’m sure you were doing the best you could, and be strict, why? If ‘mor...e strict’ means we are depriving ourselves from enjoying food, than do we need to reconsider? . Remember the nutrition facts and the pattern of eating, are not enough. Our perspective and what we get from food (connection) can largely determine how we see food and if we end up eating in a healthy way. . So I’m wondering what does food mean to you?? . Eating healthy doesn’t need to be boring, dull, and tasteless to meet a goal. You can tick off the taste buds and include the food you want to and meet those goals. We can also do this with a healthy positive relationship with food (food guilt doesn’t need to exist) . Enjoy eating out on the weekend

05.01.2022 Keep it simple Try to get the 5 food groups into a meal. Cook meals from scratch as much as possible. Make meals that fun, tasty and convenient. Choose quality meat, and fresh produce (as often as we can) ... No ‘bad’ foods or ‘good’ foods, just food that have different impacts on our body. . Burger = very lean beef mince, beetroot dip, aioli, slice of cheese, green, red, orange from the vege, sourdough. . Breakdown: Sourdough: fermented so has extra health benefits for out gut bugs and a fuel source Salad: colour from each vegetable means we have a different vitamin for immune support. Fibre also for good gut and mental health. Aioli: not skimp but enough for taste Beetroot dip: extra vege serve for antioxidants, taste and nitrates for performance (would need a lot more to actually help with training but that can be a role ) Cheese: source of calcium and taste . Moral to the story is to keep it simple, and put yourself in that positron to understand as much as you can and want, about what your body needs rather than try to fit a complex ‘diet’ to your body’s needs See more

03.01.2022 The new and overused word atm - pivoting. But it’s exactly what we need to lean into. Lean into the uncertainty and any vulnerability. It’s hard to embrace and switch to positive thoughts but take one step at a time. One foot after the other . . A photo of my parents doggo Kyi, because let’s be real one of those things that has been influencing my positive mindset is cute photo of doggo’s , since I can’t visit my parents. No nutrition advice here just hopefully Kyi lightens up your mood and remember one foot after the other