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Do Calcium Supplements Reduce the Risk of Fractures?

Do Calcium Supplements Reduce the Risk of Fractures?

Health
Recently I asked myself a question about whether there were any topics of nutrition that I could write about that very few people in the nutrition world were already providing. The conclusion that I came to was the findings of my systematic review that I did in my final year at university, on the topic of whether calcium and vitamin D supplements reduce the risk of fractures in people above fifty years of age. I chose this subject because there had been no clear answer in the research, so I figured that it’s something that I could share that nobody else could. It never made sense to me why there was no clear result in the research. Calcium has always been strongly linked to increases or maintenance of bone mineral…
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Should I Go Gluten Free?

Should I Go Gluten Free?

GI Disorders
With so many gluten-free products hitting the shelves, you may start to wonder whether going gluten-free will help enhance your health. However, before you go cold turkey on gluten, are there actually any general health benefits to following a gluten-free diet? Keep reading to find out exactly what gluten is and why going gluten-free may benefit some people but not others. What is Gluten Anyway? Gluten is a mixture of two proteins, glutenin and gliadin, naturally found in grains such as wheat, rye and barley. Gluten is also artificially added to many processed foods such as gravy and candy bars. Gluten plays an important role in maintaining the shape and structure of foods. For instance, gluten is added to gravy to ensure it is thick and gluggy. If Gluten Is…
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The Survival Guide for Honours: Tips and Tricks

The Survival Guide for Honours: Tips and Tricks

Other
Have you thought about doing Honours? Whether you are a nutrition student or a dietitian, the option to do Honours in Nutrition is available to anyone who has done undergraduate or post-graduate studies in this field. I completed my Honours year in 2016 at La Trobe University and I ended the year with First Class Honours. My thesis was titled, ‘The Effect of the Mediterranean Diet on Visceral Fat in Australian Patients Post-Cardiac Event’, we aimed to explore whether the Mediterranean diet could reduce visceral fat at 3-months and whether this effect was sustained or larger at 6 months in a non-Mediterranean population group. I was fortunate enough to be a part of the AusMed research team, which is led by Professor. Catherine Itsiopoulos, A/Prof Audrey Tierney, A/Prof Mike Kingsley…
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High Healthy Fats Diet Effect on Weight

High Healthy Fats Diet Effect on Weight

Body Composition, Health
In the past, high-fat diets have been slammed for their ability to increase weight and affect our overall health. Although, diets which are high in fat are often high in saturated fats and trans fats, which have been continually linked to obesity and cardiovascular disease. But what about a diet which is high in healthy fats such as polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs)? More recent systematic reviews have highlighted the ability of high healthy fat dietary patterns such as the Mediterranean diet, to support modest weight loss in centrally obese individuals. In addition to this, the Mediterranean diet has also been shown to reduce waist circumference among a Mediterranean population group, as well as also reporting significant declines in body weight after a 5-year follow up period. What…
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5 Nutrition Hacks to Ensure Optimal Progress in the Gym

5 Nutrition Hacks to Ensure Optimal Progress in the Gym

Body Composition
Training is only one piece of the equation when it comes to getting good results in the gym. Without adequate nutrition, not only does your body lack the fuel it needs to push through a tough workout, it is unable to effectively recover and grow after each session.  This article will outline 5 nutrition hacks to ensure that you are getting the full benefits out of each session. 1) Ensure You Are Consuming an Appropriate Number of Calories Consuming the correct amount of calories per day is vital to ensure you are seeing progress at the gym. Your ideal calorie intake depends on a variety of factors such as goals, age, gender, resting metabolic rate and current training load. For those looking to gain size, you will require a calorie…
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Introducing the Ideal Nutrition Blog

Introducing the Ideal Nutrition Blog

News
Ideal Nutrition is a dietetics private practice currently offering dietetic and nutritional services at Xceler8 24hr Fitness in Wagga Wagga. With only one dietitian initially (myself), the practice caters for all goals that can be achieved through nutrition. While Ideal Nutrition is set up so that it can cater for all goals and conditions, my specialties are weight loss, diabetes and sports nutrition. The goal of the business is to help as many people as possible through improving their nutrition. A key part of achieving this goal is this blog. The Ideal Nutrition blog is an attempt at providing people with an engaging place to increase their knowledge of nutrition, from an evidence-based perspective. As well as being a place for people to learn about nutrition, this blog will also…
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What Is a Mediterranean Diet and What Are the Benefits?

What Is a Mediterranean Diet and What Are the Benefits?

Health
What is the Mediterranean Diet? The Mediterranean diet is a way of eating based on traditional foods and drinks of the countries surrounding the Mediterranean Sea. The archetypal traditional ‘Cretan’ Mediterranean diet was first established three decades ago as a cardio-protective diet in the Seven Countries Study. Keys and co-workers found that residents in Crete in Greece had the lowest mortality from heart disease and this was positively associated with their dietary pattern. This traditional dietary pattern is characterized by an abundance of plant-based foods such as leafy green vegetables, tomatoes, onions, garlic, herbs, whole grain cereals, nuts and seeds, olive oil used as the main added dietary fat, moderate amounts of low-fat dairy products, fish and seafood, smaller quantities of red meat and red wine to be consumed in…
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Are Artificial Sweeteners Bad for Us?

Are Artificial Sweeteners Bad for Us?

Health
The food industry relies heavily on artificial sweeteners as cheap sugar substitutes. Are they bad for us? Artificial sweeteners are, to many, a miracle substance, allowing them to have their cake and eat it too. Artificial sweeteners are a sugar substitute used to sweeten food using few kilojoules. They can come in different forms such as aspartame, saccharin and sucralose. Artificial sweeteners can be found in a variety of ‘low calorie’ or ‘diet’ foods such as soft drinks, yogurt and baked goods. Artificial sweeteners can be used in tiny amounts compared to sugar because they are a lot sweeter. This is because the sugar receptors in the body detect natural sugar in large quantities. In comparison, artificial sweeteners are able to bind to the receptor in such a way that…
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