The Running Dietitian in Sydney, Australia | Personal coach

The Running Dietitian

Locality: Sydney, Australia

Address: 563 Pittwater Road, Brookvale 2100 Sydney, NSW, Australia

Website: https://www.therunningdietitian.com

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• Business service
• Personal coach
• Nutritionist
• Athlete

25.01.2022 Don't be afraid to healthy up your take away food. For example, ask for extra veggies when ordering a ramen or laksa #everybitcounts #beapain #itsforyourowngood

25.01.2022 There is mixed advice around how much to drink during an ultra. . . Those who sweat a lot (me ) will obviously need more fluids than those who don't. But how much is enough? Should you drink to thirst, or drink to a plan? .... . Sweat rates can vary a huge amount, even for the one person. Understanding how much you sweat under various conditions and intensities can be useful to know. It will at least give you a guide as to how much NOT to drink as we shouldn't be aiming to replace 100% of sweat lost. . . Drinking to thirst is appropriate advice for shorter races where dehydration is not as likely. However for many running an ultra, drinking to thirst may not be enough to prevent significant dehydration over many hours. Also, our perception of 'thirst' can be very different when we have been running for hours on end. . . So what to do? 1. Understand how much you sweat under different conditions 2. At least drink to thirst but don't rely on this alone. Adjust your hydration strategy depending on the event and conditions. . . And if you need help working out your nutrition and hydration plan for your next event, hit me up! . . #racedayplan #nutritionstrategy #hydration #sweat #ultrarunning #sportsdietitian #sportsnutrition #runner #marathon #sportscience #science #therunningdietitian See more

25.01.2022 Too cold for salads? Think again! This warm bowl of roast vegetable salad was perfect on a cold night . . . Recipe for 3 large serves ... . . 1. Chop a small orange and purple sweet potato and two carrots into chunks and bake with olive oil, Garam masala, salt and pepper for 40 mins at 180 degrees . . 2. Chop a red capsicum, zucchini and 1/2 a broccoli into large chunks, drizzle with oil and seasoning and bake for the final 15-20 mins . . 3. Once veggies are cooked, toss with a few handfuls of baby spinach, drizzle with 2 tbsp warmed pesto (I like the Leggos brand but of course you could make your own), sprinkle with a quality fetta cheese and toasted pepitas . . #roastvegetables #warmsalad #pesto #pepitas #vegetarian #eatyourgreens #nutrientdense #nutrition #health #food #foodpics #dietitian #athletefood #sportsnutrition #sportsdietitian #therunningdietitian See more

24.01.2022 Breakfast really is simple. oats pepitas linseed coconut milk . . .... This is breakfast on the days I leave early for work. I make it the night before, leave it in the fridge overnight and grab it in the morning. . . Add to it or change it up with fruit, nuts, cinnamon, vanilla. What else? . . #breakfastonthego #overnightoats #simplemeals #jar #foodisfuel #energy #athletefood #sportsnutrition #sportsdietitian #therunningdietitian See more

23.01.2022 RUNNING SNACKS! When you are running long, gels and sports drink can get sickly sweet. Mixing it up with some savoury and solid food options might be just what you need. . . . Onigiri, made from sushi rice, vinegar, sugar and salt with a touch of sesame oil and seaweed are super easy to make and make a perfect bite sized snack when you are on the run ... . . #sportsdietitian #athletefood #fuel #energy #runningfood #ultrarunning #marathon #runners #endurancesports #endurance #ultra #sportsnutrition #ultratrailaustralia #therunningdietitian See more

21.01.2022 Hello sunny mornings!! Makes outdoor fitness training even more enticing . #northhead #manly #northernbeaches #getoutdoors #sunshine #groupexercise #fitnesstraining #personaltraining #bootcamp #fitmums #exercise #training #outdoorfitness #freetrial #therunningdietitian

21.01.2022 Working from home means more experimenting in the kitchen, and so breakfasts like this #smoothiebowl . . . Made this nut free version for the 11yo but added peanut butter and almonds to mine! ... . . . Lots of energy in one of these with all the fruit and toppings. Makes for a good post-workout meal . . . #nutfree #orgonuts #energydense #nutrientdense #breakfast #antioxidants #bowl #nutrition #health #fitness #healthylifestyle #goodfood #dietitian #therunningdietitian See more

20.01.2022 Did you know a 'plant based' diet can include meat? A plant based diet is not the same as a vegetarian diet or vegan diet. It is a 'diet' (more a lifestyle) that has an abundance of plant foods (vegetables, fruit, legumes) and a limited amount of meat, which are of high quality and sustainably sourced. It also excludes most processed foods, added sugars and refined grains. . .... Vegetarian meal that fits with a plant based diet - pumpkin and cauliflower soup with basil oil and parmesan cheese . . #plantbased #notvegetarian #eatmorevegetables #qualitymeat #sustainable #fresh #fibre #antioxidants #soup #nutrition #health #food #foodpics #dietitian #therunningdietitian See more

18.01.2022 Bowls! Such a quick and easy dinner prep. Whip up a marinade for the tofu with soy, ginger, garlic and chilli. Get some kimchi (fermented cabbage - great for the gut!), some chopped fresh veg, avocado and a quick rice medley. Top with some fresh coriander, if that's your thing . . . #bowls #healthybowl #quickdinner #dinnerideas #mealprep #eatarainbow #nutrientdense #nutrition #health #dietitian #therunningdietitian

18.01.2022 Caffeine is a known performance enhancer. It lowers your perceived effort for a given amount of work. What does that mean? Means you can train at a certain pace and it will feel easier! . . It is not for everyone though. Nervous athletes, non-coffee drinkers, those with IBS or a sensitive gut may not be able to tolerate even small doses of caffeine. .... . #funfact #sportsnutrition #sportsdietitian #dietitian #ultrarunner #trailrunner #athlete #runner #nutritionist #caffeine #performance #therunningdietitian See more

18.01.2022 Lunch/dinner in 15 mins . . . Pan fried mince with cabbage (and some zucchini that needed to be used up), in olive oil, soy, fish sauce, chilli and sesame oil.... . . . Served with a 90 sec microwave rice and chopped salad veg. . . #quickmeal #healthyfood #mealideas #noexcuses #eatarainbow #nutrientdense #nutrition #health #food #foodpics #dietitian #athletefood #sportsnutrition #sportsdietitian #therunningdietitian See more

16.01.2022 Thinking of going #plantbased ? As a dietitian, I don't suggest that one kind of diet is best for everyone, as everyone is different! But, I do promote eating lots of vegetables and less processed foods which are one of the main characteristics of 'plant-based' diets (so a big tick from me). Go plant-based if you like (totally your choice), but seriously consider WHY you are doing it and HOW you can do it in a healthy way. Are the benefits real or just based on a few anecdo...tes? Will they work for you?? If you cut out whole food groups, (meat/dairy), consider which other foods you'll need more of, to replace key nutrients. . . This was my plant-based dinner the other night: chicken and veggie patty salad with tahini dressing. Yes I included a small amount of chicken... Which raises another point that 'plant-based' is not synonymous with 'vegan' or 'vegetarian'!! . . I choose to be plant-based rather than 'plant-only' . . #sportsdietitian #athletefood #meatinmoderation #salads #eatyourgreens #eatarainbow #vegetables #plantfood #vegetarian #vegan #sustainable #itsyourchoice #sportsnutrition #dietitian #therunningdietitian See more

16.01.2022 A week post @ultratrailaustralia - how was your race? Any stomach issues? Cramps? Vomiting perhaps? Did you run super low in energy? Are you now pumped to improve your performance next time? . . If you answered YES to any of the above, you could benefit from a debrief and consultation with a Sports Dietitian (that's me ) Hit me up and let's make sure poor nutrition/hydration is not contributing to a sub optimal performance .... . #sportsdietitian #improveyourperformance #sportsperformance #ultrarunning #marathon #ultratrailaustralia #uta #nutritionprofessional #consultation #dietitian #runner #sports #sydney #therunningdietitian See more

16.01.2022 Red curry tofu and vegetables with basmati rice Using a curry paste and light coconut cream. Quick. Healthy. Tasty. . . .... #mealideas #nutrition #vegetarianmeal #food #foodinspo #eatarainbow #vegetables #tofu #lowGI #nutrientdense #colourful #dietitian #therunningdietitian See more

15.01.2022 Plant based, meat eater - it's a thing! . . . Yep, I'd like to call myself plant based as I MAINLY eat plants. But I also eat meat, in meals like this which is...MAINLY plants. ... . . If you are trying to be more plant based, there's no need to be too extreme. Start with changing the ratio of meat to veg on your plate - 80% veg to 20% meat for example. . . . #mainlyplants #plantbased #athlete #meatandveg #vegandmeat #nutrition #kangaroo #leanprotein #highfibre #dietitian #therunningdietitian See more

15.01.2022 A quick reminder that endurance athletes are more likely to have reduced iron stores or iron deficiency. Iron is lost through sweat and foot strike (the impact of your foot on the ground damages red blood cells) which endurance athletes do a lot of! . . So here are some of the main iron rich foods to help you achieve your daily needs, thanks to @equalution. .... . Are you getting enough? A blood test for iron is highly recommended for endurance athletes, especially those at higher risk eg vegetarians, vegans, low meat intakes, females. . . #iron #eatyourgreens #vegetarian #vegan #run #endurancesports #endurance #ultrarunning #nutrition #sportsdietitian See more

14.01.2022 Happy long weekend! Hope ya'll are running somewhere exciting and eating rainbow food . . #sataytofu #bowl #eatarainbow #foodisfuel #athletefood #sportsnutrition #sportsdietitian #therunningdietitian

13.01.2022 My favourite weekend of the year is here!! Good luck to all the @ultratrailaustralia runners, and especially my @run_crew fam and to all my clients who I've helped with race nutrition planning or coaching - smash it and have the best day! . . Can not wait to cheer you all on! .... . #uta #uta22 #uta50 #uta100 #fomo #runcrew #bluemountains #trailrunning #mountains #running #racenutrition #sportsnutrition #therunningdietitian See more

12.01.2022 What makes a good pre race meal? contains carbohydrates moderate amount of lean protein low in fibre low in fat... nothing new easy to prepare . . We are staying at a friend's place for @ultratrailaustralia so a quick microwaveable meal did the trick nicely. No fuss, and ready in 5 mins. Ingredients were: - Carrot, tomatoes, spinach leaves (my go-to veg requiring minimal, if any, cooking) - Microwave race (one flavoured and one plain) - Smoked salmon . . #prerace #fuel #dinner #mealideas #ultrarunning #sportsdietitian #sportsnutrition #runner #marathon #sports #sydney #therunningdietitian See more

12.01.2022 Some great tips here, on how to tackle the steep ups and downs that come with trail running

11.01.2022 It was a weekend of workshops @chocolateboxtraining With the @ultratrailaustralia race nutrition planning yesterday and this new 8 week running program kicking off at the gym today. How motivational was @patfarmerathlete - doesn't matter whether you run for fun, to be competitive or for health reasons. Running brings people together and I love it . . .... #run #runner #athlete #motivation #runhappy #chocolateboxtraining #dietitian #sportsnutrition #therunningdietitian See more

09.01.2022 So I caught up with these two from @runningmatterspodcast and had lots of fun talking about running and giving my two cents about nutrition. Head to their page for a listen! . . #runningmatterspodcast #runningmatters #podcast #runners #brewery #gymeahealth #sydney #sportsdietitian #ultrarunner #sportsnutrition #therunningdietitian

06.01.2022 Pan-fried veggie salad - because who wants to roast when it's 30 degrees outside!? Fried eggplant, zucchini, sweet potato and carrot in olive oil, added chopped walnuts, spinach and apple, and topped with goats cheese, olive oil, balsamic and dukkah. . . . #vegetarian #dinner #eatarainbow #plantbased #healthylifestyle #healthydinner #quickmeals #summercooking #dietitian #nutritionist #therunningdietitian

05.01.2022 Usually there's a bit more eating out over the weekend but that doesn't mean your healthy eating habits should go out the door. Of course you can eat out and still get your veggies in. My tips to eat out and eat healthy: ..Look through the menu at all the options - yep, even the salads! ..Avoid fried or creamy options ..Ask questions about how things are cooked if you need to... ..Ask to modify the dish if it will make it healthy eg omit the bacon, ask for grainy bread, sauce on the side etc. . . These corn fritters from @themewsmosman were to die for and I absolutely loved the broccoli salsa and whipped goats cheese . . #cafefood #healthylifestyle #healthyfood #weekends #eatingout #cornfritters #salsa #eatyourgreens #nutrition #health #dietitian #therunningdietitian See more

05.01.2022 Tomorrow I'm taking on a "fun" challenge of running from Bondi to Manly on the @bonditomanly 80 km route. It will be wet, muddy at times, but that just adds to the adventure, right? @agr_aus reminded me of similar conditions at the OCC in Europe and we still finished smiling . . Bring. It. On. .... . #bonditomanly #fkt #ultrarunners #arewecrazy #lovetorun #challengeyourself #therunningdietitian See more

05.01.2022 For a fresh and light dinner you have to try something like this vermicelli noodle salad! It was a plate full of zingy flavours, lots of crunch and and now I'm ready to roll into the next week feeling fabulous Sorry can't be specific with the quantities as it was made up, BUT I don't think it matters too much! Just prep the dressing first so flavours can combine and develop nicely, chop all the veg and herbs into a large bowl and cook the noodles by soaking in just-boiled w...ater. Combine it all and enjoy! If you're using tofu, marinate in half of the dressing before pan-frying. . . Ingredients: - Vermicelli noodles - fresh mint and coriander, roughly chopped - cucumber, cherry toms, carrot, red capsicum, all finely sliced - roasted peanuts - dressing: lime juice, soy sauce, fish sauce, garlic, ginger, chilli, and a touch of sugar - I added cooked prawns to mine, and tofu for a vego/vegan option (and omitted the fish sauce) . . . #dinnerideas #freshfood #eatarainbow #rawvegetables #noodlesalad #nutrition #foodpic #healthyfood #sundays #nutrientdense #sportsnutrition #sportsdietitian #therunningdietitian See more

04.01.2022 Trout and pea risotto whilst we plan our running route for tomorrow. . . . #prerunmeal #risotto #rice #fuel #energy #athletefood #highcarb #runningfood #sportsnutrition #therunningdietitian

03.01.2022 I looove Mexican food and this was super easy to make, with all those delish Mexican flavours . . . Ingredients/method:... 4-5 Chicken thighs, rubbed with olive oil, coriander seeds, oregano, garlic and jalapenos. Add to a baking tray on top of onion, capsicum, corn, black beans, rice (1 1/3 cup), can of tomatoes, chicken stock (2 cups) and bake for 45 mins. Top with light sour cream, lime, and fresh coriander leaves See more

03.01.2022 Why is it that a Dietitian is not the first port of call? Love this pictograph by @dietitian.life . . #dietitian #nutritionprofessional #healthprofessionals #foodexperts #accredited #sportsnutrition #therunningdietitian

02.01.2022 Looks basic, cooks basic, but these tofu tacos tick many boxes. I've been looking for different ways to prepare tofu as tofu stir fries are getting boring... Here I fried tofu in olive oil with onion and spices. The trick is to cook them long enough to get a crispy coating . . . tasty... meat-free plant-based protein kid-friendly Mexican (who doesn't love Mexican?) . . . #vegetarian #meatfree #plantbased #sustainable #experimenting #mealideas #mexican #tacos #nutrition #health #food #foodpics #dietitian #athletefood #sportsnutrition #sportsdietitian #therunningdietitian See more

01.01.2022 What do you eat after a long run? Not only does a recovery meal help your muscles repair and build, but it also plays a role in refuelling. If you aren't recovering properly, week after week, you will eventually run into problems (think fatigue, poor performance, illness, injury...) Why risk it? Eat up! Make sure you get protein AND carbs after your long run. This omelette with toast was just what I needed after a 3 hour run (plus I ate again about an hour later...) . .... . #recovery #dontriskit #sportsnutrition #sportsdietitian #athletefood #highprotein #carbsaregood #bakedeggs See more

01.01.2022 The results of this research will be so helpful! Any female doing UTA100....this is a great opportunity to contribute to some much needed science in ultra running

01.01.2022 Meat free stir fry with a moderate amount of carbohydrate and protein. Used a whole 450 g block of tofu for 3 large serves. Mixed through a '2 serve' packet of basmati rice, giving you approximately 25g carbohydrate per serve. That's not high, but not low either. Ideal for today where I trained in the morning and have a relatively easy few days of running. . . . Protein is approximately 27g per serve - mainly from the tofu, which is plenty for a meal.... . . . #matchingenergy #vegetarian #plantbased #stirfry #trainedhoursago #carbohydrateperiodisation #foodisfuel #athletefood #nutrientdense #eatarainbow #nutrients #nutrition #health #dietitian #fitness #healthylifestyle #mealprep #portionplate See more

01.01.2022 We tried some beetroot and black bean patties from the supermarket and No flavour!? So @mike_loves_to_run whipped up these babies and oh my . . Beet and bean burgers. Recipe - to make 6 large patties, or 8 smaller... 1 large beetroot, grated 1 tin black beans 1/2 cup wholemeal flour (sub for chickpea, rice or buckwheat flour for GF) 2 cloves garlic, crushed S&P Handful of chopped parsley 1 tsp veg stock powder (massel) 1/2 spanish onion, finely diced Mash beans with fork, then use hands to mix all ingredients together and form into patties Bake on baking paper for 15 minutes. Done! . . We had them on wholegrain rolls with avo and leaves. Leftovers are going on a wrap today. . . . #getyourmaninthekitchen #mealideas #nutrition #beetburgers #recipe #foodpics #dietitian #athletefood #sportsnutrition #sportsdietitian #therunningdietitian

01.01.2022 Snapper, zucchini and basil risotto with a side of greens. Snapper being a firm fish was perfect for this dish, as an alternative to chicken. Adding a side of veg to a pasta or rice dish is also one way to better portion your plate, as those meals can be energy-rich and low in veg normally . . #risotto #rice #fuel #energy #athletefood #eatyourgreens #sportsnutrition #sportsdietitian #therunningdietitian

01.01.2022 Eating alone can be uninspiring for sure. Many (including me) can fall into lazy mode and just snack, or put something simple together without much thought (think eggs on toast...) The problem then is...no leftovers for lunch!! For someone like me with little time to go and buy lunch, this is a disaster! For others who DO have time to buy lunch, but are tempted by crap (technical term) fast food options, this is also a disaster! . . So...next time you are eating for one...coo...k for two!! Leftovers are the bomb! . . . . Ingredients: - salmon with a marinade of garlic infused olive oil, ginger, chilli flakes, soy sauce, finely chopped basil - kale and broccoli pan fried with olive oil, paprika, salt - edamame beans - chilli kimchi - brown rice and quinoa @sunrice - fresh basil on top See more

01.01.2022 Rye toast, vegetables, eggs and a generous amount of olive oil... and I'm on my way to 5 serves of veg today . . #mediterraneandiet #eatarainbow #vegetables #nutrientdense #healthybreakfast #mealideas #nutrition #vegetarian #athletefood #sportsnutrition #sportsdietitian #therunningdietitian