What is Volume Eating? | Weight Loss

What is Volume Eating? | Weight Loss

Body Composition
Volume eating helps with the most critical factor to success when it comes to losing weight and keeping it off… the calorie balance equation. In other words, to lose weight you need to burn more calories than you consume. Volume eating is one way that you can reduce the number of calories you eat whilst eating a lot of food. It is not a strict diet plan; it is a technique that you can apply to your current diet in order to reduce the calorie density (also referred to as energy density) of what you consume. When following this approach, the focus is eating a lot of foods that have a lower calorie density. Why is this way of eating useful? By focusing on mostly foods with a lower calorie…
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The Vegan Athlete Diet Guide

The Vegan Athlete Diet Guide

Sports
Veganism can be a tough journey to navigate generally. You add in being an athlete of any kind and the complexity definitely goes up. Whether you are a weekend warrior or an elite athlete, most people want to get the most out of their diet for both body composition and performance.  The Netflix documentary, Game Changers did a pretty good job at convincing people that by simply being vegan, your athletic performance and body composition will magically improve beyond your wildest dreams.  But alas, veganism won't inherently make you a better athlete. To some extent, depending on your previous diet, the increase in plant-based foods that comes with transitioning to a vegan diet may improve your recovery. However, a vegan diet should be strategically designed for each individual person to ensure…
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The HPE Diet

The HPE Diet

Health
If you’re a clinical dietitian working within the hospital setting, you probably know the high protein/energy (HPE) diet inside and out. For those of you with little exposure to the HPE, read on. What is Malnutrition Before we try to understand the HPE diet, we need to look at the condition a HPE diet is designed to prevent, malnutrition. Malnutrition is a silent killer that goes largely unrecognised, undiagnosed, untreated in our hospitals. Often, it is not taken seriously enough. It occurs when an individual does not consume enough protein and/or energy to meet their requirements. Some common causes of malnutrition: - Increased energy and protein requirements (for example, cancer patients, post-surgery). - Decreased appetite (due to medication, age, being unwell etc.). - Early satiety: feeling full quickly. - Changes…
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The Smiles Trial: Nutrition for Depression

The Smiles Trial: Nutrition for Depression

Health
For a long time, it has been known that there is some form of dietary link with depression. It doesn’t take a genius to look around and notice that people with depression often don’t have the best diets (although there are exceptions), but that brings up a chicken or the egg situation. Do they have poor diets because of the depression leading them to care less about their diets? Or is their poor diet one of the key factors in their depression? I believe it is likely a combination of both. Having worked with quite a lot of people with severe depression, I can clearly see that there are a lot of times where they throw any care in the world about good nutrition out the window, no matter how…
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The New Nordic Diet – Could Scandinavian be the New Mediterranean?

The New Nordic Diet – Could Scandinavian be the New Mediterranean?

Health
Scandinavia – the land of incredible healthcare systems, more paid holiday days than anywhere else in the world and subsidised tertiary education, amongst many other qualities. With all these amazing assets, who wouldn’t be inspired by the Scandinavian lifestyle? They must be doing something right, considering recent studies have shown that the Nordic countries are home to some of the happiest people in the world. With recent hype around diets such as the Mediterranean diet and veganism, the Nordic countries have had one of their greatest and most beautiful secrets practically pushed to the side and concealed from the global media spotlight: the Nordic diet. What Is the Nordic Diet? As the name suggests, the Nordic diet features foods that are native, traditional and easily sourced in Denmark, Sweden, Norway,…
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The DASH Diet

The DASH Diet

Health
Hypertension or high blood pressure is a condition that affects millions of people every year. The main risk factors for high blood pressure include an unhealthy diet (high in salt, saturated and trans fat and low in fibre and plant foods), being sedentary, consuming alcohol and tobacco and being overweight. A family history of hypertension, being over 65 and having co-existing diseases such as diabetes or kidney disease can also increase your risk of developing hypertension. Nonetheless, modifying your diet can be one of the most reliable ways to reverse hypertension. This is where the DASH diet comes in. DASH stands for Dietary Approach to Stop Hypertension. It focuses on including an abundance of fruit, vegetables, low-fat dairy and whole grains, limiting protein to lean options, and reducing intake of…
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Should You Listen to a Celebrity’s Nutritional Advice?

Should You Listen to a Celebrity’s Nutritional Advice?

Other
This is a point that strikes a note with me personally. Dietitians and nutritionists dedicate their lives to becoming experts in nutrition; often in one specific field of nutrition. Yet for some reason, celebrities are the go-to source for diets involving weight-loss, muscle gain or any other result. Every time you walk past a magazine aisle you see a title like “How I lost 10kg” with a picture of a famous celebrity. For some strange reason, people seem to intensely study the miraculous secret that these individuals appear to have discovered. Then they go and tell their friends about this celebrity’s diet and it spreads like wildfire. The reason this issue gets to me is that it is completely based on anecdotal evidence with a sample size of n=1. Unusual…
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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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