Apple Cider Vinegar and Health – The Evidence

Apple Cider Vinegar and Health – The Evidence

Health
Apple cider vinegar is often promoted as something that can help with a wide range of areas of health. There are some people who tout it as a miracle that can help with absolutely everything, and others who claim it does absolutely nothing. As with a lot of areas of nutrition, the answer is somewhere in the middle. This post will go through a lot of the areas people normally talk about in relation to apple cider vinegar, and whether there is evidence to support those claims. Weight The most frequent thing I have heard people talk about is that they think apple cider vinegar can help with weight-loss. Firstly, understanding the fundamental principles of weight-loss works is an important filter for whether something will help weight-loss. The main principle…
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Can You Have Oats if You Have Coeliac Disease?

Can You Have Oats if You Have Coeliac Disease?

GI Disorders
When it comes to coeliac disease, whether you can have oats has got to be easily one of the most confusing topics. Even before writing this, I was just looking around at what other people were saying (which is something I do before writing any blog post) and the amount of conflicting information from experts is insane. Some experts say that as long as the oats completely uncontaminated by other gluten-containing foods during the manufacturing process, it is fair game and will not cause issues for most people with coeliac disease. Other people make the claim that if you have coeliac disease, you MUST completely avoid oats as a blanket rule. As with a lot of things in nutrition, the answer is somewhere in the middle. Cross Contamination Risk The…
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3 Nutrition Tips That Actually Help with Constipation

3 Nutrition Tips That Actually Help with Constipation

GI Disorders
Over my last couple of years as a dietitian, I have seen some clients with severe constipation. I’m talking situations that are so bad that I literally spent a significant chunk of my time thinking about how to help these clients because I hated the thought of somebody having to live like that. And throughout the process of spending a crazy amount of time digging through the research on the topic, I quickly came to realise two things: The commonly given advice is not actually that effective. And some of it might make things worse.There are very few things that significantly help. And what I mean by that, is that the 3 things I am going to mention in this article, literally do help constipation in terms of improved frequency/evacuation.…
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Beetroot Juice for Bodybuilders and Powerlifters

Beetroot Juice for Bodybuilders and Powerlifters

Sports
Beetroot juice has been trending for a while in the world of endurance athletes, but it has not really generated a lot of interest amongst bodybuilders and powerlifters. The evidence is pretty clear that is has some applications in terms of improving performance in certain areas of training for bodybuilders and powerlifters, but this article will break down the current research and also include an interpretation of whether or not it is worthwhile taking. Why is Beetroot Juice Theoretically Helpful in General? At minimum, beetroot juice is a good source of potassium, vitamin C, B9, iron, manganese and antioxidants in general. But the real reason why people care about it is due to the potential it has to improve blood flow. Beetroot juice contains nitrates, which helps to dilate blood…
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Beetroot Juice for Endurance Performance

Beetroot Juice for Endurance Performance

Sports
One of the more interesting foods/supplements that has been gaining traction over the last few years is beetroot juice. Often times people, particularly endurance athletes, will spend a lot of time and money on things that do may or may not work in the hopes of a small increase in performance. At the top level, this small increase in performance can make a big difference in outcomes. Most supplements do not live up to the hype, but it looks like beetroot juice could be an exception to that since it consistently seems to help people improve their performance. That being said, there is a bit of nuance to the topic. It certainly is not a magical supplement guaranteed to help you dramatically improve your time. How It Theoretically Works The…
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Supplements for Bodybuilders and Powerlifters

Supplements for Bodybuilders and Powerlifters

Body Composition, Sports
When it comes to bodybuilding and powerlifting, we all know that training, rest and nutrition, in general, should be prioritised above supplementation. If you are looking to optimise your body composition and performance though, it makes sense to take advantage of any benefit you can. And while supplements might not be necessary to see great results, there are certain situations where they can help improve your results. This post is going to list common supplements used in the bodybuilding and powerlifting community and how they may or may not be beneficial. Creatine Creatine is one of the most well-studied supplements that consistently provides benefits. It is a naturally occurring non-protein amino acid that is found in foods such as red meat and seafood. But typically, people do not consume the…
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Are Refeeds or Cheat Meals Beneficial for Fat Loss?

Are Refeeds or Cheat Meals Beneficial for Fat Loss?

Body Composition
Refeeds or cheat meals/days typically involve either a day or meal that is significantly higher calorie than what is regularly being consumed. Generally, they are undertaken during a dieting phase where you are consistently in a calorie deficit. And from what I see, they are most often performed once per week, often on a weekend. A cheat meal is typically just a high-calorie meal that is generally high in carbs and/or fat. A cheat day or refeed day is a day that is usually either a day at maintenance calories (instead of a calorie deficit) or a calorie surplus. Refeeds and cheat meals/days are pretty much interchangeable phrases, although I prefer the term refeed since that implies that it is being utilised for purposes beyond just a break from the…
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How Large Should a Calorie Surplus Be for Muscle Gain?

How Large Should a Calorie Surplus Be for Muscle Gain?

Body Composition
One of the biggest questions in the fitness space is how to gain muscle as quickly and efficiently as possible. And while a calorie surplus is not always necessary for gaining muscle, no matter how you look at it, a calorie surplus is going to be a necessary step for doing it in the most efficient way possible. If the goal were just to gain muscle as quickly as possible, it would make sense to utilise a large calorie surplus. But this is where efficiency comes in. A large calorie surplus is likely going to lead to a lot more fat gain and an unfavourable ratio of fat to muscle gain. This then either leads to more time having to be spent dropping body fat down the line or just…
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How to Convert Calories to Kilojoules

How to Convert Calories to Kilojoules

Health
Even though I'm a dietitian in Australia where we use the metric system and kilojoules are the unit that is used on nutrition panels, I've always preferred to talk about calories in stead of kilojoules. From my experience, that is also the way my clients and followers on social media typically prefer to talk as well. I believe a large portion of this is because a lot of people read about nutrition online and a lot of the information comes out of places like America where calories are used instead. That being said, even though most people prefer to talk in terms of calories, this still creates an issue when looking at nutrition panels that do not include the calorie number, for those who do not know how to do…
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New Location: Valhalla Strength Brisbane

New Location: Valhalla Strength Brisbane

News
I'm excited to announce that as of this week, Ideal Nutrition is now servicing out of Valhalla Strength Brisbane (4/90 Northlink Place Virginia). Over the last twelve months, I have predominantly been servicing clients online via Zoom. This has been great since it has made it easy for me to see clients all across Australia, while also offering an efficient option for those who are Brisbane based as well. But for a long time I have wanted to add an in-person location since I know quite a few people would much prefer to see myself or other dietitians in person rather than online. I will still be offering these online services of course though! From my perspective, Valhalla Strength is the perfect location due to my interest in powerlifting and…
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