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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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When to Change Weight Classes as a Powerlifter

When to Change Weight Classes as a Powerlifter

Sports
Deciding which weight class to compete in as a powerlifter can be a tough decision to make. As powerlifting is a weight-based sport, it may seem logical to try to fit into the lightest category possible to be the most competitive.  While this may benefit some advanced lifters fighting to win a national competition or break a record, it can hold back many lifters from growing to their full potential. One of the biggest mistakes that new and experienced powerlifters make is cutting weight to be in a weight class that isn’t right for them and delivering a sub-par performance. When is it time to change weight classes? Along with making the tips provided below, consider your body composition, training age, lifestyle, stress management and support system. For relatively lean…
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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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How to Become a Dietitian in Australia

How to Become a Dietitian in Australia

Other
The path to becoming a practising dietitian in Australia requires first and foremost, a tertiary qualification. Throughout Australia, there are a variety of undergraduate and masters level programmes which when complete satisfy the entry-level requirements for the profession. To maintain the educational standard of dietitians in Australia, each program must satisfy the accreditation requirements of the Dietitians Australia governing body. A list of currently universities and their accredited dietetic programs in each state can be found here: Accredited Dietetics Education Programs. Accredited Practising Dietitian After obtaining a tertiary qualification in dietetics, you typically also need to maintain a registration with the national governing body: Dietitians Australia (DA). The majority of employers in Australia require proof not only of your education (graduate certificate), but also professional registration and up-to-date skills which…
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Is Pink Salt Healthier?

Is Pink Salt Healthier?

Food, Health
A common food trend over the last few years has been the increasing popularity and use of 'pink' or Himalayan salt. Despite the more striking appearance and common perception of it being 'healthier' and 'more natural', does it actually have any nutritional benefits beyond that of regular white table salt? A recently published paper funded by Nutrition Research Australia has shed some light on this topic, but before exploring what they found it is first useful to understand in detail what salt is. Some people use the terms 'salt' and 'sodium' interchangeably but it is important to understand the difference. Sodium is one component of salt. The chemical name for salt is "sodium chloride" and the chemical symbol that denotes table salt is "NaCl". By weight, the salt we eat is typically…
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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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Nutrition For Strength Athletes

Nutrition For Strength Athletes

Body Composition, Sports
Strength and power athletes are typically looking to enhance power relative to body weight. This means some sort of resistance training is going to be a big part of their training. As with any type of training, proper nutrition has a significant impact on how well your body responds to and recovers from training. In strength training, nutritional objectives include: meeting caloric needs providing the optimal ratio of macronutrients (protein, carbohydrate, and fat) incorporating specific timing of meals/nutrition   providing optimal micronutrients (vitamins, minerals) ensuring sufficient hydration Energy, nutrient needs, and nutrient timing can differ vastly from person to person or in the context of different sports and training modalities. Just a few of the factors that come into consideration are age, gender, height, weight, level and intensity of training or…
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