Join the Triathlon Nutrition Academy - LAUNCHING 2021!

Stay Well This Winter - 5 Tips to Surviving the Cold and Flu Season

May 31, 2020


With the cooler weather setting in, the cold and flu season is upon us. There’s nothing worse than getting sick, especially right before a key event! Here are our Top Five Tips for looking after your immune system and staying well this winter.

1. Get your 2 fruit and 5 veggie serves in each day

Vitamins and minerals are important for a huge range of reactions within the body such as growth and repair, muscle function, energy metabolism and protection from free radical damage. If we don’t get enough of certain nutrients, our health and performance suffers. It also increases your risk of getting sick. That doesn’t mean you need to start sucking back the multivitamins.

Focus on getting a variety of nutrients each day from fresh fruits and vegetables. The more colours, the better to ensure you’re getting a wide range of important, sickness busting vitamins and minerals.

Keep up your daily dose of 2 serves of fruit and 5 serves of vegetables during...

Continue Reading...

Eating For Immunity - Coffee & Questions - 22nd May 2020

May 22, 2020
 


Coffee & Questions - 22nd May 2020

Now that the colder months are upon us down under, it’s time to be proactive with our nutrition for the best immune system defence.
 
Today I'm giving you my top 5 tips to Eat for Immunity!
  1. Rest and Recovery is key!
  2. Avoid low Energy Availability
  3. Carbohydrate is protective
  4. Eat the Rainbow
  5. Prevent dehydration

You can read more here
👇🏼

 
For more specific advice to stay healthy right now, make sure you check out my Stay Healthy During Isolation Course! It's jam-packed with lots of nutrition gold nuggets!

 
 
Tags: Coffee & Questions, Brisbane dietitian, Brisbane sports dietitian, Dietitian Approved, Dietitian Brisbane, immune function, immunity, nutrition and immunity, Sports Dietitian Australia, Sports Dietitian Brisbane, Eating for Immunity, Immune Support, Stay Healthy During Isolation
Continue Reading...

5 Tips for Staying Healthy During Isolation

Apr 30, 2020
 


Now more than ever it’s important to eat well and look after ourselves. As a dietitian, I feel like it's my mission to help you through this crazy time with practical, easy to understand and implement advice, no matter where you are! In the best way I know how – nutrition!

In a world of uncertainty, sometimes it can help to focus on something. Why not use this time wisely to learn and implement some of the foundations of healthy eating?!

So here are My Top 5 Tips for Staying Healthy During Isolation to celebrate the launch of my new online course! Watch the replay from the LIVE recording or read through the summary below  

1.   Eat Well 

  • A lot of people are stressed about gaining weight at the moment, coming out of this in a bad place and undoing all of their hard work building fitness from the start of the season. But now is not the time to crash diet. Or put too much pressure on ourselves for that matter! It's not the time to put...
Continue Reading...

Dismissing the Detox

Sep 24, 2019


This obsession with the ‘detox’ seems to come from a place of wanting to drastically reset our body. Usually following a period of indulgence in high fat and sugary foods, and probably a few too many wines or beers as well. The idea of a detox is plucked up as a saving grace as if days or weeks of denying our bodies whole foods packed with nutrients can be rapidly undone. Unfortunately, to be the bearer of bad news on this one, that’s not quite how our digestive system functions. On the flip side, you can save yourself a whole lot of money, and discomfort, by steering clear of these fads.

Clearing up the science

When it comes to toxins entering our body from food or drink, the systems we have in place to remove them are already quite good at their job without the help of a juice cleanse! Whether it’s alcohol, medication, environmental toxins or bacteria from food, there is a scientific explanation for how these toxins are eliminated. Although I could talk for...

Continue Reading...

Healthy Eating for Men

Nov 17, 2018


When men think of healthy eating for some reason, they automatically think they have to eat salad. But we’re here to tell you, you can be healthy without having to resort to boring rabbit food!

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. If you’re a ‘skip the veggies, pile on the meat’ type of guy, don’t worry we’re not about to suggest you turn your phone off and lock yourself at home eating chicken, broccoli and rice to meet your goals!

We surveyed all the men in our lives and found some common themes when it came to eating habits. Based on these findings, here are our Top Tips to Eating Healthy as a Dude while still balancing life and the bro-code.

Common Man Trend No. 1 – Skimping on the veggies

...

Continue Reading...

Eating for Mental Performance

Oct 31, 2018

As life gets busy, eating well can easily take a back-seat when there’s tight deadlines and a million other things to do! But when you’re busy, stressed and time-poor, it’s even more important to eat well to get the most out of your day.

Food is fuel for our bodies and our brain, so if you want to maximise your mental performance and get even more productive, try implementing my Top 5 Tips for Mental Performance today!

1. Choose low GI, whole grains (avoiding white)

Choosing lower GI carbohydrate sources such a whole-grain bread and cereals, brown rice, legumes etc. slows the release of glucose (sugar) into the bloodstream and your brain. This avoids those sugar highs and lows, instead drip-feeding the release of fuel to your brain so you can focus better, with more clarity for longer.

2. Include oily fish at least 3 x per week

Oily fish such as salmon, tuna, herring, mackerel are a great source of omega-3 fats which are critical for brain function...

Continue Reading...

Eating for Immunity

Aug 09, 2018


Now that the colder months are upon us, it’s time to be proactive with our nutrition for the best immune system defence.

For active people, immune function plays a role not only in fighting off infections but also in promoting tissue repair to recover from exercise and injury (1). To function properly, the immune system requires lots of nutrients – both macro and micronutrients. For an athlete under heavy training load, requirements are even higher putting you at risk of a suppressed immune system if you’re not meeting your needs.

To help you stay well over the colder months, we’ve put together a few key points to keep you firing on all cylinders this winter!

1. Rest and Recovery is Key

Regardless of the type or intensity, exercise places stress on the body – meaning your immune system has to work harder to build and repair damaged tissue (1). Moderate training loads can be protective against illness. Whereas heavy training loads, particularly with...

Continue Reading...

3 Benefits to Eating What’s in Season

Sep 06, 2017


Fruits and vegetables naturally grow in cycles and ripen during a certain season each year. Purchasing your fruits and vegetables when they naturally ripen is called ‘eating seasonally’, and eating with the seasons has some serious perks to it.

1. Bang for your buck

Choosing seasonal produce can help you get the most value out of your dollar. Fruits and vegetables picked during their season are in peak supply and this means the cost of growing, harvesting and transporting produce is much lower. If your produce is sourced locally from Australian farmers, the cost of transporting and storing the crops is reduced too. All of these savings are passed on to you, the consumer. For example, buying berries when they are in season is much friendlier on the wallet than buying in their offseason when prices can double or even triple!

2. Tastier

Non-seasonal produce typically must be harvested before it is ripe, cooled to stall ripening, stored and transported significant...

Continue Reading...

Happy gut for a happy life! Boost your mood through food

Aug 10, 2017


Feeling sad, moody or a bit low? We all do from time to time. 
Did you know your gut can have a role in your mental health?

A number of studies have confirmed a close link between our gut bacteria and our brain; ever heard of the gut-brain axis? The gut microbiota (bacteria) greatly impacts our brains physiology, influencing our behaviour and response to stress. Research shows that a plant-rich diet high in probiotics and prebiotics helps to increase the richness and diversity of our gut microbiota and aids in our stress response and mental health. So cool!

How can you eat for a happy life?

To promote balanced moods and feelings of well-being:

  • Focus on a plant-rich diet including a wide variety of fruit, vegetables, legumes, nuts & seeds. Aim to fill half of your plate with salad and veggies at lunch and dinner.
  • Include whole grains such as brown rice, quinoa, wholemeal pasta, couscous and grainy bread.
  • ...
Continue Reading...

Calcium

Jul 12, 2017


Calcium is one of the most important minerals in our body. In fact, without calcium we wouldn’t be able to stand or eat as 99% of our calcium is in our bones and teeth!

A small amount of calcium is also dissolved in the blood and is essential for our heart, muscles, blood and nerves. In fact, every contraction of our muscles requires calcium.

So how much calcium do we need and where do we find it?

Calcium Requirements


After higher calcium needs as a growing teenager, our requirements stabilise at 1000mg/day until they increase again as we get older. This is because calcium isn’t absorbed as well in our later years.

We achieve peak bone mass by our early 20’s so it’s important to lay down a good foundation in our teenage years to set you up with good bone density for life.

Food sources of Calcium

In food terms, the best sources of calcium are dairy sources.

Check the label on your milk product and ensure that for each 250ml serve, it contains at least...

Continue Reading...
1 2
Close

50% Complete

Register here to get delicious recipes and expert nutrition advice delivered straight to your inbox.


You'll get special discounts and offers only available to our Crew!