Can changing what I eat protect against depression?
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Promising new research suggests that increasing your fruit & vegetable intake may help reduce your risk of developing depression.
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Should you break up with pasta?
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It’s winter here in Sydney and we are at the end of week 5 of lockdown with at least another 4 weeks on the horizon. We’re all wearing our active wear and eating comfort food. Often, when I meet a new client and we review what they’ve been eating they will mention pasta and say it’s “bad” and expect me to tell them to give it up. But I think I must have been Italian in a former life because there’s no way pasta is off the menu for me and my clients! Here’s my tricks for keeping pasta on the menu - mangiamo!
Read MorePregnancy Nutrition
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Are you thinking about getting pregnant? Have you heard about the First Thousand Days? This is the time from pre-conception until your baby turns two and is when most genetic programming occurs. The eggs and sperm contain the genetic material for your baby, and the health of these can be greatly impacted by diet. So it makes sense to pay attention to you and your partner’s diet during the three months prior to conception.
Read MoreNutrition to power your paddling
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You know I’m all about finding a sport you love and eating well to support it! This blog is written by Jess Liao who is currently undertaking her external clinical placement with me. Jess has looked at optimum nutrition for dragon boating and paddling as she is gearing up to compete in the 2021 State Dragon Boating Championships.
Read MoreMy favourite yoghurts
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One of the most common questions I get asked is “what yoghurt should I buy”*? There are so many varieties available with options such as fat free, greek, greek style, pot set – what should you choose? With a group of my colleagues we’ve put together a table of our favourite brands. What we have considered is taste, protein/fat/sugar content, calcium content and whether the yoghurt contains probiotics.
Read MoreEating well when you're WFH, or… How to stop grazing when you’re stuck at home!
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I get it! When you are working from home, food is acting as source of entertainment, as a treat, as way to break up the day. But if you’ve been working towards a health or fitness goal this year, don’t allow this to be an excuse that undoes all of your hard work!
Read MoreManaging portion sizes in a busy household
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In a busy family on top of having to manage various food preferences and eating styles, one of the challenges can be managing portion sizes for differing energy needs across a range of people. The ideal amount of food for each family member will depend on their age, sex, height and how active they are across the day.
Read MoreHealthy Eating for One
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One of my clients recently asked me for some advice about preparing healthy meals for one. I’ve been thinking about it a lot since our conversation and I reflected that it really doesn’t matter how many people you are preparing food for - your will power is no match for a poor food environment. If you are surrounded by healthy food staples and if the foods that don’t serve your health aren’t in the cupboard, then there is no need to employ willpower and you can instead rely on habits. Here are my favourites when I’m cooking for one:
Read MoreParty time! Six tips for 6 weeks of silliness 🎄🌟🍾.
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My Facebook feed at the moment of tips and tricks of how to "survive" the holiday season as if celebrating with friends and family is something to be dreaded! Food is such an important part of how we celebrate, how we share our time and love with others and how we create memories. You can’t have a healthy body without a healthy relationship with food. I love a party and I'd hate to think of people depriving themselves but it's worth knowing some tricks and tips so you can enjoy the party without that stuffed full feeling.
Read MoreExam Season Nutrition
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We are entering into exam season and you might have a stressed-out teenager on your hands. As I'm sure you remember from toddler days, what they eat can have a big impact on mood. Here’s my tips for the foods to include in your teenager’s diet.
Read MoreFad or Fab?– Collagen supplementation for Athletes
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An exciting and rapidly expanding area of research that promises to improve athletic performance and minimize injuries is the use of collagen supplementation. Is it worth jumping onboard?
Read MoreMicroba Insight Microbiome Test
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Did you know it’s now possible to have a gut microbiome test which tells you about the microorganisms that are in your gut, how they affect your gut health and how you can achieve a better balance between desirable and less desirable microorganisms?
You can:
🐛 Learn which microorganisms are in your gut and what they might be doing - their potential to digest carbohydrates, protein, and fat, as well as their potential to produce essential vitamins and nutrients.
💊 Learn if the probiotics you have been taking are actually present in your sample: Sometimes probiotic supplements don't colonise in the gut and therefore don't provide much benefit. Find out if your probiotics are doing so.
🍓 Learn which foods to add to your diet, to promote a healthy gut:
Read MoreHealthy Eating for Men
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It’s Men’s Health week this week so I thought I’d share my top tips for keeping the men in your life healthy. Men and women aren’t that different when it comes to daily nutrition. Yes, men tend to have more muscle mass which increases their requirements compared to a female. But nutritionally speaking, men still need a wide variety of vitamins and minerals to tick along each day.
Read MoreHow to support your immunity for winter
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Winter is nearly here, so it’s time to think about surrounding yourself with the food that will support your immune system to stay well! 🥦🥝🍋
Read MoreYour gut microbiome
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How many different plant foods do you eat in a week? The American Gut project recently found that found that people regularly eating 30+ different types of plant foods per week had a more diverse microbiome than those eating 10 or fewer different plant foods a week. Recent research has shown the richer and more diverse the community of gut microbes are, the lower your risk of disease. Can you add a couple of different plants this week?
Read MoreCan the Mediterranean diet provide protection against dementia?
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If you’re anything like me, the word ‘dementia’ fills you with fear. I want to spend my retirement years travelling and playing with my grandchildren. Not relying on someone to take care of me.
Like me, you probably think that there’s nothing you can do to protect yourself from dementia. That is, until I read some promising new research suggesting the Mediterranean diet may help delay dementia by up to 5 years.
Read MoreBoosting your calcium intake on a lactose free diet
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Did you know more than half of Australians adults don't get enough calcium? Calcium is the major building block for our bones - it's deposited as a crystal onto out bones to give them strength. Our bones also store calcium so that when we don't get enough calcium in our diets the body will take calcium from our bones. This is why it is really important to have a daily supply of calcium throughout our lives. So, how do you get enough calcium on a dairy-free diet?
Read MoreSupporting your recovery from injury through nutrition
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A downside of finding a sport that you love is the inevitable injury that sidelines you. While you are sidelined - what can you eat to support your recovery to get you back to your sport stronger than ever? No, I'm not talking about eating your feelings via chocolate and red wine but using your diet to support your recovery and get you back to your sport stronger than ever?
Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake. Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake.
Read MoreShould you consider a low FODMAP diet?
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For some people, a diet high in FODMAPs can cause a range of abdominal symptoms such as bloating, excess wind, distension, abdominal pain, constipation or diarrhoea (or a combination of both). Following a low FODMAP diet can help manage these abdominal symptoms - 75% of people with IBS experience relief from their symptoms with a low FODMAP diet.
Read MoreSports Nutrition for Teenagers
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Do you have sporty teenagers? With the winter sports season kicking off, you might be wondering if your teenagers are eating the right types of food to support healthy growth and development as well as their training and competition. It's not all about protein powder to get "shredded", or litres of sweet sports drinks!
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