August 03, 2021

Should you break up with pasta?

August 03, 2021/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

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!

July 15, 2021

Pregnancy Nutrition

July 15, 2021/ Rachel Eagleton, nutritionist/ Rachel Eagleton

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.

July 08, 2021

Healthiest Supermarket Protein Balls

July 08, 2021/ Rachel Eagleton, clinicial nutritionist/ Rachel Eagleton

Protein balls, bliss balls, energy balls – when you feel like a little snack to go with your morning cuppa a protein ball can hit the spot, and is a healthy choice - right? Well, I’ve had a look at the supermarket and these balls aren’t automatically a healthy choice – some are more like a dessert than a healthy bite to eat. We’ve reviewed the best options available.

July 05, 2021

Lemon matcha protein balls

July 05, 2021/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

Do you like a little something sweet with your cup of coffee? I know I do! If you eat breakfast early or like an early morning workout it can seem a long way from breakfast to lunch! A morning snack can fill that gap. These tasty protein balls are not too sweet and contain protein and fibre to keep you nice and full!

May 18, 2021

Nutrition to power your paddling

May 18, 2021/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

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.

February 25, 2021

Menopause for Athletes

February 25, 2021/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

If you’re dealing with perimenopause or menopause and wondering how to maintain your strength and performance, check out what I learnt over a five week course by Dr Stacy Sims on “menopause for athletes”. When you’re a middle of the pack runner like myself it’s hard to think of yourself as an athlete, however the advice from the course is applicable to anyone wanting to maintain their love of their sport as they get older.

February 22, 2021

My favourite yoghurts

February 22, 2021/ Rachel Eagleton, nutritionist/ Rachel Eagleton

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.

June 18, 2020

Recovery Nutrition

June 18, 2020/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

Are you back at the gym this week after a post-COVID lockdown? I am! 🙋‍♀️ Feeling a bit sore? I am! 🙋‍♀️ Let’s talk about how getting your post gym meal or snack can help you recover faster from your session and avoid injury.

May 03, 2020

Fig, date and cocoa protein balls

May 03, 2020/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

April 14, 2020

Eating well when you're WFH, or… How to stop grazing when you’re stuck at home!

April 14, 2020/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

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!

February 19, 2020

How I make meal kits healthier

February 19, 2020/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

From time to time when life gets busy I like to use a meal kit service. I like the convenience of having the ingredients ready and someone else to do the “thinking” for me. I think they are great if you’re not a confident cook or if you’re trying to nudge some of the other members of the household to do some cooking. Here’s how I work with meal kits to help them work for my health goals.

January 16, 2020

Managing portion sizes in a busy household

January 16, 2020/ Rachel Eagleton, nutritionist/ Rachel Eagleton

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.

November 26, 2019

Healthy Eating for One

November 26, 2019/ Rachel Eagleton, clinical nutritionist/ Rachel Eagleton

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:

November 18, 2019

Party time! Six tips for 6 weeks of silliness 🎄🌟🍾.

November 18, 2019/ Rachel Eagleton

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.

October 15, 2019

Six Salads for Summer

October 15, 2019/ Rachel Eagleton, Nutritionist/ Rachel Eagleton

It's heating up here in Sydney! With a newly vegetarian teenager in my house I'm trying to get in the habit of creating a big, substantial salad on a Sunday that can work as leftovers for the week. Or I get on the #meatfreemonday bandwagon. Here's 6 of my favourite salads, and one little extra.

August 08, 2019

Marathon and Half Marathon Race Nutrition

August 08, 2019/ Rachel Eagleton, nutritionist/ Rachel Eagleton

If you’re putting in the hard yards training for a marathon or half-marathon, developing a strategic fuelling strategy and plan is essential for running your best race. While sub-optimal fuelling might prove adequate for shorter, slower training runs, it can often be the factor which turns a great race into a disaster from the 10km point of the race.

July 28, 2019

Fad or Fab?– Collagen supplementation for Athletes

July 28, 2019/ Rachel Eagleton, nutritionist/ Rachel Eagleton

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?

July 23, 2019

Microba Insight Microbiome Test

July 23, 2019/ Rachel Eagleton, nutritionist/ Rachel Eagleton

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:

June 10, 2019

Healthy Eating for Men

June 10, 2019/ Rachel Eagleton, nutritionist/ Rachel Eagleton

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.