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20.01.2022 It's quite common to hear others talk about how they're looking forward to their ‘cheat meal’ or ‘cheat day’. It's interesting that this is denoted as cheating when the purpose may be similar to that of a refeed, high day, or diet break, because all these approaches increase energy intake by a certain extent for a varying amount of time. Although the literature is fairly hazy regarding the benefits of higher calorie days during a dieting phase, there are some benefits that yo...u may experience: A mental and physical break from the demanding process of losing bodyweight Replenishment of glycogen stores which can result in a ‘fuller’ physique (guide for peak week) Increased energy for training and other activities Ability to consume other nutritious foods you may otherwise have difficulty "fitting in" during a dieting phase - However, what separates these two approaches is the degree of control implemented, and the associated mindset. As opposed to ‘cheating’ on your diet, which can be perceived as negative, having a measured refeed or high day allows you to reap the benefits from this nutrition tactic, yet still be in control. The other fairly obvious difference is the amount of food consumed. Rather than going wild at a buffet and stalling your progress, a scheduled high day/refeed allows you to eat more while still acknowledging energy balance. Another point to consider is the macronutrient composition. Advocating for a higher carbohydrate approach is potentially more favourable than increased dietary fat, because carbohydrates are the predominant fuel source used during resistance training. - On the flip side, there is nothing wrong with going out or making a meal that does not have to be tracked. However, does this really have to be labelled as ‘cheating’? The vocabulary we use to describe our dietary practices matters, and cheating usually implies that a diet is unsustainable and unenjoyable. Therefore, we think that implementing higher carbohydrate "refeed days" as opposed to "cheat days" can allow an individual to maintain a healthy relationship with food throughout a dieting phase, and overall view the act of dieting in a different light. See more

19.01.2022 ‘Prebiotics’ and ‘probiotics’ are being used more frequently in the context of gut health. Let’s break down these terms and examine the difference between the two! - To put it simply, prebiotics are indigestible carbohydrates (dietary fibre) that act as food for the beneficial bacteria in our gut. You may have heard these bacteria referred to as the gut microbiota, which performs many important functions within the body. Prebiotic rich foods can be consumed through fruits, ve...getables, wholegrains and legumes. On the other hand, probiotics are the live bacteria that are found in certain foods or supplements, also providing an assortment of health benefits. As seen in the infographic above, you can consume probiotics through a variety of food sources such as yoghurt, certain cheeses, kimchi, pickles, tempeh and sauerkraut, just to name a few. - How does this relate to our health? It is important to consume a variety of prebiotic foods to support a healthy and diverse gut microbiome. In turn, these bacteria can aid in our immune system, protect us from other harmful bacteria and produce beneficial short chain fatty acids such as butyrate. Not to mention dietary fibre is incredibly important for the health of our digestive tract, can help the management of our bodyweight, and even improve our cardiovascular health. Probiotic containing foods act as a means of consuming good sources of bacteria. They can help improve the ratio of ‘good’ to ‘bad’ bacteria in the gut, which can be helpful for conditions such as irritable bowel syndrome. - At the end of the day, it’s important to consume a variety of prebiotic and probiotic containing foods as part of a balanced diet. This will help maintain the balance between good and bad bacteria, while also supporting a healthy digestive system! See more

16.01.2022 Do you carb cycle? You mean do I manipulate my energy intake, through an increase or decrease in carbohydrate consumption, based on my energy expenditure? Yeah I mean what? - Carb cycling isn’t magic. It’s math. Therefore, the rationale behind manipulating your daily carbohydrate intake across a week should not be to spike metabolism or enhance fat burning. Rather, if you choose to manipulate daily carbohydrate intake, it should generally be done to accommodate ch...anges in daily energy expenditure. - For example, let’s say a 75kg individual is dieting on 2,500 calories and consuming 300g carbs per day. Across the week this would be a total of 17,500 calories and 2100g of carbohydrates. *Note this, because meeting total weekly targets is what matters MOST if this individual expects to see long-term changes in their body composition. - Now, there’s two main options this individual can take. 1.) Eat the same amount of energy and carbohydrates everyday 2.) Manipulate energy and carbohydrate intake daily based on energy expenditure - Option 1 Easier to find routine with eating and meal prep, however you may lack energy on highly-active days Option 2 Slightly more tedious to plan your meals across a week, however you have the ability to allocate more carbohydrates to days you are the most active - Now remember, manipulating your carbohydrate intake and cycling carbs throughout the week is math, because it all comes back to your total weekly energy intake. However, there may be some slight benefits to this approach including: Improved training performance as a result of increased availability of glucose and glycogen as a fuel source Ability to increase training volume (through heavier weights and/or more reps/sets) which could equate to greater energy expended and a larger energy deficit to elicit fat loss Increased motivation to train Determine how an individual’s body will respond to a carbohydrate back-load during peak week - However, still acknowledge that rest days from the gym may involve running errands, grocery shopping, cleaning etc., and they might burn more calories than a training day! - So the question is.. do you carb cycle? See more

16.01.2022 Training vs exercise, what’s the difference? - First of all, there is no doubt that exercise is amazing for our physical and mental health! The key distinction that we see is the structure, consistency, and intent of training as opposed to exercise. In order to accomplish a specific result, you need to have a specific structure and a specific plan in place. No one increased their bench press by walking their dog, right? - Let’s use resistance training as an example. Each sess...ion will be created according to the athlete’s goals, strengths, weaknesses, physiology and time constraints, just to name a few! This will subsequently provide an insight into the distribution of volume, frequency, intensity, and exercise selection. On the other hand, exercise may be less scheduled, with less thought process going into the aforementioned principles. It’s completely normal to exercise for enjoyment or health without worrying about the finer (and probably unnecessary) details. - The second key point is consistency and adherence. Training numbers don’t care how you’re feeling, or whether you’ve had a tough day. Not only that, but you’ll likely have to get uncomfortable in order to hit your numbers, whether it be a time trial or AMRAP testing. All the better though if you enjoy pushing yourself, it’s undoubtedly rewarding That’s one of the main reasons why we track progress using spreadsheets or a logbook. If we only relied on our internal cues and sense of ‘difficulty’, many of us may not have achieved the results we were after. As the saying goes, If you can’t measure it, you can’t improve it. - What’s the message here though? At the end of the day, there’s no right and wrong. If you are pursuing a specific goal and you’re not experiencing the results you want, have a look at what you’re doing. Are you training with specificity and intent, or exercising how and when you feel like it? Often, a structured program with defined goals can make all the difference to achieving the results you want However, staying regularly active and moving your body in ways that make you feel good will always be paramount See more

05.01.2022 Fruit should be consumed as part of a well-balanced diet - Current guidelines recommend 2 serves of fruit per day for males and females. Unfortunately, most Australians only consume half the recommended amount of fruit per day - Yes, fruit has sugar... however it is also high in vitamins, minerals, phytochemicals, dietary fibre, low in energy, and super satiating! ... - We generally recommend that you choose in-season fruit for better value and quality (keep a look out for what’s abundant on the supermarket shelves and a good price!) - Also, consider that knowing how much you should be consuming is one step in the right direction. Therefore, assess your current intake against the values displayed in the infographic. How can you consistently hit 2 serves per day? - - - - #fruit #vegetables #nutrition #dailynutrition #fruitandveg #apples #oranges #fruitjuice #driedfruit #dietitian #sportsnutrition #healthyeating #5and2 #guidelines #mealprep #goodfood #burger #pizza #fruitsalad #anthocyanin #polyphenols #fasting #snack #afternoontea #healthydiet #foodgroups #eattogrow #seeds See more

03.01.2022 Have you ever heard someone say less is more? In many circumstances, doing ‘less’ can result in a more optimal outcome. That being said, it’s important to find that sweet spot between ‘too little’ and ‘too much’. - This relationship between dose and response has been applied to many models, such as training volume and intensity. A large amount of volume combined with a high intensity is likely to cause excessive fatigue and injury. However, low volume and low intensity will... potentially result in an inadequate stimulus. Finding that sweet spot, which can be a moving target, is the way to go! - This relationship can be applied to so many other concepts, such as hormesis. Hormesis is basically the response of a biological system to a substance or condition. Let’s take nutrition for example. An excessive energy deficit for a prolonged period will eventually lead to malnutrition. Contrastingly, too much food will cause overnutrition. We can see the same trend for vitamins and minerals. For example, an insufficient intake of vitamin A can cause night blindness. On the other hand, vitamin A toxicity (too much), can result in liver damage. - Becoming stuck within the cycle of doing more for the sake of doing more, can be a difficult place to be. At times it’s important to take a step back and assess your current situation. - What can you do to achieve that sweet spot? See more