Fit & Nourished in Rosanna, Victoria | Gym/Physical fitness centre

Fit & Nourished

Locality: Rosanna, Victoria

Phone: 9459 9237

Address: 45 Waiora Rd, Heidelberg Heights 3081 Rosanna, VIC, Australia

Website: http://fitandnourished.com.au

Likes: 529

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• Nutritionist
• Health Food Shop

25.01.2022 Want to see inside the kitchen at he Rio Olympics? Here are a few facts: - There are 18,000 athletes at the Olympic village that will need to be catered for. ... -There are 40 varieties of exotic fruits from Brazil, including açaí, carambola, and maracuja, -The athletes' dining room is larger than two football fields, and the kitchen is roughly the size of one football field. Check out the breakfast menu here: http://athletics.com.au//Main%20Dining%20Hall%20Breakfast%

23.01.2022 Seems pretty impractical...

23.01.2022 Want a copy of my new E-book 'Fit Breakfasts'? Click the link below to get your copy now! http://eepurl.com/bONYG9

23.01.2022 With a certain celebrity recently slamming the use of sunscreen in the media, I thought I would draw some attention to Vitamin D. Some exposure without sunscreen can be OK, in small doses and at certain times of the day. This cool little websites tells you the amount of UV there is at each city. If the UV is 3+ it is important to be sun smart. While a UV rating of 1-2 you can be safe without protection. While we are in the middle of winter it is important to get some vitamin... D (when there is some sun). Vitamin D is a fat soluble vitamin and our stores can get depleted in the winter months. Vitamin D is important for many functions in the body including: -Maintaining appropriate levels of calcium in the blood and depositing calcium into the bones -Assisting phosphorus absorption -(important for bone health) -Strengthening the immune system -Healthy skin -Muscle strength -Nerve functions. It is difficult to get enough vitamin D from food alone. But there are some foods that have higher levels. These include: -Eggs -Fatty fish such as salmon, herring and mackerel -Vitamin D fortified milk products including yoghurt and cheese (fortification is voluntary for milk products in Australia) -Vitamin D fortified soy milks -Vitamin D mushrooms (mushrooms that have been exposed to UV rays during the growing process) Are you at risk for a deficiency? Those that are at risk include: The elderly, dark-skinned people, those that cover up for cultural or religious reasons and pregnant women. If you are worried that you might be at risk, please see your GP and a dietitian can help you as well.

23.01.2022 Sorry I have been a bit AWOL lately, have been head down bum up writing my thesis. Here is a great sweet potato nachos recipes for this Sunday. Enjoy x

23.01.2022 Just because it is labelled "natural" or "herbal" does not always mean it is safe. If you are unsure then speak to a medical professional.

22.01.2022 I have been a huge advocate for chocolate milk as a post-training drink for a while. Not only is it cheaper than protein powders, but it gives you everything you need to recover and refuel after a heavy training session.

22.01.2022 https://instagram.com/p/BI0rPUJBxV2 Happy Monday peeps. This beautiful breakfast bowl is bought to you by @enieatspretty #Repost @enieatspretty... Recipe is below For 2 large bowls slowly cook 3/4 Cups of instant couscous 1/2 cup of quick oats 1 large handful of puffed amaranth in 1 cup of water 1 cup of plantmilk of your choice 1/2 of coconutmilk Add 2 TBS coconut butter 1 tsp orange zest 1 tsp cinnamon 1 tsp chai powder Sweeten with as much maple or date syrup as you like. Cooking time is about 10 minutes, make sure to keep stirring the mixture so that the couscous doesn't stick to your sauce pan. If the porridge is too dense (happens very quickly with couscous ) add more plant milk until you have your required texture. The spices are optional by the way,just add whatever you like.I topped mine with persimmon,peanut butter and smashed raspberries,but it's also amazing with fried banana, caramelized apples slices, blueberry cinnamon compote. .or simply by itself See more

21.01.2022 Those shopping on a budget... Two dietitians show you how to get a weeks worth of meals for $50

21.01.2022 Some really good tips on choosing healthy snacks for those that train:

21.01.2022 A quick and simple lunch. Get 1 cup cooked pasta (I used dinosaur pasta because I am a big kid), 1 cup frozen veg zapped in the microwave, 1 tbs tomato pesto mix it all together and you are done! Top with grated cheese and shredded chicken for extra #protein simple.healthy.delicious

20.01.2022 I made some yummy gluten free FODMAP friendly brownies that are going to be part of a low-FODMAP handbook I am putting together for my private practice patients. There is no reason why those going on the elimination diet have to suffer with boredom now! What is the low-FODMAP diet? FODMAPs, stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are different types of carbohydrates that act as a food source to bacteria that live in the larg...e intestine. When they are not absorbed properly, they are fermented or not digested well. Causing symptoms such as pain, gas and bloating. Do you need the FODMAP diet? If you have been diagnosis with IBS or regularly have similar symptoms (gas, bloating, wind, changes in bowel habits) you may benefit from the low-FODMAP diet. For more information shoot me a email [email protected]

19.01.2022 You have to understand everyones body was built to do something. I was built to do something, and thats how I was built. I think the world is realizing we were promoting one body type and there have always been many, Words from Gold Medal shot put Olympian Michelle Carter about how everyone needs to accept that athletes body's are different. Embracing what your body can DO rather than what it looks like is a conversation we need to start having...especially with our kids.

19.01.2022 Some very practical advice in regards to healthy eating from Girls Gone Strong. These principals are in align with what I often tell clients in regards to eating healthy habits and allowing your body to find a weight that is right for you, without having to weigh and measure everything you eat. The principals are based on mindful eating and involve the following: 1. Wait until you experience true belly hunger before you eat. 2.Stop eating when you are satisfied, but before y...ou are full or over-fed. 3. Eat without distractions 4. Slooooowwww down! :)

17.01.2022 Some great quality research for those that need to make weight for weight category sports. "Preliminary results from the first ever study investigating water loading in combat sport athletes: Many of you may remember earlier this year I coordinated and ran the first ever study examining the weight cutting technique, "water loading". Well, here are some results which have been analysed.... In brief: we tested whether the process of water loading was effective in promoting greater fluid losses during a fluid restriction. We assigned 22 athletes to 2 groups, measured all the urine and sweat output, fluid intake and precisely controlled the environment and diet to remove any confounding factors and pin point whether this technique works or not. What we found was: YES IT WORKED! During the fluid restriction, the group that had water loaded lost significantly more weight and was able to pass almost 50% more fluid than the control group! Also of note and useful for combat sport athletes cutting weight to know is: we had both groups on a low fibre (low residue) diet in order to assure that gut contents and fluid in food would not impact our results. Our data suggest that it take approximately 2 days of a low fibre diet to achieve maximum weight loss from this method. Although athletes have used and dietitians recommend a low fibre diet when cutting weight, no research has examined this before thus the time course of weight loss was unknown. Our findings provide a good evidence based starting point for athletes wanting to use a low fibre diet for the first time. We have some really interesting hormone analysis results also, which can help explain how waterloading works. I will share shortly, so watch this space!"

14.01.2022 REPOST: Protein balls Recipe 1 cup dates soaked... 1 cup walnuts 1/2 hemp seeds 2 scoops protein powder 2 tbs cocoa powder Chuck in food processor. Add 2 tablespoons of water that the dates were soaking in. Roll in extra hemp seeds and cocoa. Keep in the fridge until ready to eat. Makes 12

13.01.2022 This is a great and simple meal idea from Chobani

13.01.2022 Do you suffer from cramps? Maybe you should try a nip of pickle juice. It isn't exactly known how/why this works, but if you can stomach it, it is worth a try... ... http://coach.nine.com.au///pickle-juice-for-curing-cramps See more

12.01.2022 With everything gut health peaking at the moment. Here is a little blog article I did a few years ago. http://thebodydietetics.com.au//kefir-the-champagne-of-the

12.01.2022 Do you know what I like more than tasty, yummy whole foods...I love it when it Is free! I won a weeks worth of lunches and diners from @eatfitfood. I also got some yummy protein bars and two books. Stay tuned guys because I will be reviewing my experience at the end of the week

12.01.2022 Product of the week! Pho soup from Hart & Soul This instant soup range is a yummy and healthy snack for a quick lunch on the go. To make it that bit extra filling try adding some extra vegetables (snow peas, grated carrot, spring onion, capsicum) and add some extra protein by adding some sliced beef or roasted chicken. YUM! ... Check out this youtube video for instant soup ideas: https://www.youtube.com/watch?v=iHZ2G8TwTwY http://www.hartandsoul.com/products/cups/pho/

09.01.2022 Here is a yummy recipe from Sports Dietitians Australia

08.01.2022 I love this article by Broccoli & blueberries "Why I won't give you a generic meal plan" I get asked if I write meal plans a lot and as Emma points out, it isn't just as simple as churning out something that generic. Meal plans can be difficult to stick to, often because they are not catering to YOUR needs. Here are just SOME of the questions that you may get asked by a dietitian if you wanted a meal plan: ... Do you do your shopping? What vegetables do you like? Do you have any food allergies? What about intolerances? Do you follow any cultural food regimes? When you sit down to a meal, do you finish all your plate? Wait, where do you sit down for a meal? Do you own a microwave? What are your physical activity levels like? How do you feel about porridge? How big is your fridge? Can you cook? https://broccoliandblueberries.com//why-i-wont-give-you-/

08.01.2022 Some dinner inspo for hump day

07.01.2022 https://www.facebook.com/zoyah/posts/10153672411090670

06.01.2022 No food shaming here #girlsgonestrong

05.01.2022 Now this is a celebrity chef worth listening to. "Paleo, in fact almost every fad diet, is bunkum.Pure, vaudevillian distraction with absolutely no merit. However, like every great confidence scam, it begins with a single kernel of truth at its heart, an honest idea that will be distorted and misinterpreted. Yes, eating less processed food is good for you. But thats it the sole and singular positive. The rest is nothing more than baloney."

04.01.2022 #dontweighyourself

03.01.2022 Check out this video by The Nutrition Guru and The Chef. Talking about National Nutrition week and how you can get your 5 serves of veggies in each day. It is not as hard as you may think.

03.01.2022 So two weeks ago when I opened my emails, I found a email one with the subject line Congratulations Winner! Eat Fit Food Winter Wellness Pack despite thinking that it was some spam email, I decided to open it up. Lo and behold it was totally legitimate and I had won a weeks worth of lunches and dinners! Now as much as I love food, when it is free it is just that much better. So I decided to document the journey and give a little insight into this meal delivery company. Eat Fit Food

02.01.2022 You don't need to buy expensive "super foods" to have a nutrient packed breakfast. Check out these amazing, simple and delicious breakfast ideas by The Nude Nutritionist

02.01.2022 Product of the week! @tuckersnatural These savoury biscuits are packed with fibre making for a filling snack. With one serve (4 biscuits) giving you almost 5g of fibre, they also low in saturated fat. ... Try them with some dip or cheese for a afternoon snack.