12 Days of Christmas

12 Days of Christmas

I hate to use the term superfoods (eye roll) but I was thinking about all the lovely food we are blessed to be surrounded by this time of year and that I associate with Christmas.  I thought I'd share some of their health benefits as well as recipes that my family enjoy this time of year.  I'd love to hear about your Christmas super foods too!  My favourite part of Christmas is sharing a meal with the people that I love.  Food should be seen as part of the celebration - not something to feel guilty about.  Include plenty of fresh fruit and veggies and some lean protein and use the time off work to schedule in a walk or run.  Consider Mindful Eating  over the Christmas break by making more conscious food choices, paying attention to how you eat, and practicing self-acceptance.   

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Your vegetarian teenager

Your vegetarian teenager

Has your teenager recently announced they are a vegetarian?  Mine has!  The rest of the family eat meat and I'm too busy to be cooking 2 meals every night so here's some ideas for how I cope.  I've also seen quite a few vegetarian clients recently with iron deficiency so I'll outline some common nutrient concerns with a vegetarian teenager and how to avoid them.

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Sports Nutrition for Competitive Adolescent Athletes

Sports Nutrition for Competitive Adolescent Athletes

I was lucky enough recently to be able to work with an athlete preparing for the Australian Schoolboys Rugby Union Tournament.  He was interested in maintaining his work rate, making his tackles and not fatiguing in the second half of the game.  Here's some of the key points we came up with.  Of course, every athlete is different with different food preferences, requirements and backgrounds. What is right for one athlete may not benefit the next - so make sure that your sports nutrition advice is tailored to your goals.  

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Six Salads for Summer

Six Salads for Summer

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.

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Watermelon & Pomegranate Salad with Whipped Feta

Watermelon & Pomegranate Salad with Whipped Feta

If you are asked to bring a salad to a BBQ or Christmas party - this one is a winner!  Look at those colours!  And yum, any salad with pomegranate and feta is a winner in my books.  Then add in that beautiful refreshing watermelon and the crunch of almonds, so good.  

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Gut Health

Gut Health

The more we learn about the role of gut, the more it seems that the gut  can be thought of as the centre of overall good health. Our gastrointestinal tract runs right through the core of the body and has does a lot more than just digest our food. Our gut is home to lots of bacteria – known as gut flora. A healthy digestive system has a balance of good and bad bacteria. When your gut is not working as it should your energy levels are affected, your mood is affected and your ability to concentrate is affected.  You can help maintain your digestive system by ensuring you consume prebiotics, probiotics and sufficient dietary fibre.

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Oat and ricotta protein waffles

Oat and ricotta protein waffles

Healthy waffles made with oats for fibre and gut health, ricotta and eggs for muscle building protein and chia seeds for omega 3 fats.  This is a great healthy breakfast that tastes great.  Fodmap friendly too!

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Exam Season Nutrition

Exam Season Nutrition

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.

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Fasted training for endurance athletes

Fasted training for endurance athletes

Should you skip breakfast before you exercise?

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Tray Baked Salmon with Green Beans and Salsa Verde

Tray Baked Salmon with Green Beans and Salsa Verde

With the arrival of spring in Sydney I've had a craving for this Jamie Oliver inspired recipe.   Salmon is a fantastic source of omega-3 fatty acids which are inti-inflammatory and extremely beneficial to your health - they can help lower cholesterol, reduce high blood pressure,  and may reduce symptoms of arthritis and depression.  I've accompanied the salmon with salsa verde and some lovely roasted veggies.

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MY FAVOURITE YOGHURTS

MY FAVOURITE YOGHURTS

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. 

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LOW FODMAP SPORTS SUPPLEMENTS

LOW FODMAP SPORTS SUPPLEMENTS

Are you following a low FODMAP diet to manage your IBS symptoms?  FODMAPs are a large group of dietary sugars.  These sugars can be poorly absorbed in the small intestine and fermented by bacteria to produce gas. Following a low FODMAP diet can help manage IBS symptoms. 

Endurance runners often suffer from stomach problems.  If you also suffer from a FODMAP intolerance, fueling for your long run can be quite tricky.    Here’s some tips to help you focus on your running, rather than your stomach, or wondering where the closest toilet is. 

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Banana, date and almond protein porridge

Banana, date and almond protein porridge

It's sooooo cold in the morning in Sydney at the moment and I love a warm bowl of porridge, but I'm often hungry a couple of hours after I've eaten it.  I've come up with a fabulous trick to increase the protein of your porridge to keep you full all morning.

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nuun electrolyte tablets

nuun electrolyte tablets

A long overdue post about my most used sports nutrition product - nuun electrolyte tablets.   Nuun tablets are added to water and replenish the electrolytes that are lost in sweat during exercise with only 1g of sugar (dextrose) per serve (compared to 36g of sugar in a sports drink).  Nuun contains the four main electrolytes that are vital in hydration and exercise performance and this year they will be the official hydration partner of the City2Surf

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Supercharged Shepherd's Pie

Supercharged Shepherd's Pie

I love taking classic comfort foods and making them a whole lot more nutritious.  I've added lentils and plenty of veggies to my shepherds pie base and my mash is half cauliflower and half potato.  With the veggies, lean lamb and lentils this is a immune boosting recipe for winter that my kids love!

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Toasted maple, nut and seed granola

Toasted maple, nut and seed granola

I developed this delicious granola recipe for my son and he loves it.  He mixes it with yoghurt as a great second breakfast after early morning rugby training or after a game.  The combination of protein and carbs makes it ideal for refuelling my hungry boy! 

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Nicoise salad

Nicoise salad

Create this delicious classic french salad with loads of veggies and heart healthy tuna and eggs for a hot summer night to transport you to the south of France.

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Healthy lunch box ideas for active kids and learning minds

Healthy lunch box ideas for active kids and learning minds

Coming up with a lunch box day after day can do your head in!  A healthy lunch box doesn't need to be full of expensive "super foods" that will get picked at - these ideas can be put together in 10 minutes max. 

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Bun Cha Bowls

Bun Cha Bowls

Hot summer evenings are calling for this divine BUN CHA bowl with a warm dipping sauce.  

Healthy, low carb, high protein, with heaps of veggies, Gluten Free and FODMAP friendly!

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Beetroot Smoothie

Beetroot Smoothie

If you hang around the sports nutrition world you'll see there's a lot of fuss about beetroot juice, which has recently been promoted to a Grade A supplement by the Australian Institute of Sport.  Whether you are trying to improve your exercise endurance, improve your blood pressure or just add more veggies to your diet - check out my beetroot smoothie.

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