Nutrition for Endometriosis: A Dietitian’s Guide

Nutrition for Endometriosis: A Dietitian’s Guide

Health
Endometriosis is a condition where tissue similar to the tissue that normally lines the inside of your uterus (the endometrium) grows outside your uterus. The condition affects roughly 1 in 10 women of childbearing age. It is often painful and comes with a host of symptoms that can impact quality of life. Instead of viewing nutrition as a solution for endometriosis, it makes sense to view it as something that can help to manage some of the symptoms. Symptoms that are typically of relevance for endometriosis are: Painful periodsPain during sexual intercourse.Pain with bowel movements or urination, particularly around the time of menstruation.Heavy bleeding during a period, or sometimes even between periods.Infertility.Fatigue.Intense cramping.IBS – diarrhea, constipation, bloating and nausea. Often worse during periods. There are far more impactful ways of…
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10 Facts People Don’t Know About Nutrition

10 Facts People Don’t Know About Nutrition

Health
Nutrition as well as the health and fitness industry in general, can be a very confusing space. This confusion relates to the sheer volume of information available to us at any one time. No matter the social media platform, there is a sea of voices all chiming in on different topics of food and nutrition. Doctors, dietitians, nutritionists, personal trainers, fitness influencers, health coaches and naturopaths all have something to say about nutrition and often there are many conflicting points of view. It’s hard to know who to trust. Anyone can publish information about nutrition and many people do without adequate knowledge. To help to clear up some misinformation, here are the top 10 facts that most people don’t know about nutrition: 1. Nutrition is a science. You’ve eaten all…
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Nutrition for Endurance Athletes

Nutrition for Endurance Athletes

Sports
Nutrition for endurance athletes is a broad topic. A lot of similar principles apply between most endurance events, although there will obviously be differences. In this article though, the goal is to cover as much as possible, while also addressing a lot of aspects of nutrition and how it can improve performance. Intra-Race Carbs Glucose is our body’s most efficient fuel source for exercise above a certain intensity. Later I will discuss low carbohydrate approaches. But for now, we will leave that aspect and just focus on the carbohydrate portion of the discussion. Glycogen is the body’s stored form of glucose/carbohydrate. As glycogen levels start getting closer to being fully depleted, performance starts to decline. This phenomenon is something that you can see in race splits. This is a large…
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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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Nutrition for Fat Loss

Nutrition for Fat Loss

Body Composition
Fat loss is some that from a nutritional perspective is somehow both simple and incredibly complex. Understanding nutritional priorities when it comes to fat loss can make the process seem simple. It can also make it easy to avoid focusing on things that do not really matter. But it can be ridiculously complex when you factor in all the details that can be relevant. This post is going to cover the fundamentals of nutrition for fat loss, while also touching on a lot of practical points. As a dietitian writing about nutrition for fat loss, the training/exercise aspect will not be discussed in this post. But if your goal is fat loss, it makes sense to also be training or exercising in an effective manner that also lines up with…
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Intra-Race Nutrition for Marathon Runners

Intra-Race Nutrition for Marathon Runners

Sports
Intra-race nutrition for marathon runners, or really any endurance sport that involves a longer duration, can make a huge difference. It is one of the easiest things that can be implemented to improve race times. It is also an area I do not see many people implementing nearly as well as they could. If you care about competition, this can give you an edge. If the only competition you care about is improving your own race times, then this will still obviously help you do exactly that too. Intra-Race Carbs Glucose is our body’s most efficient fuel source for exercise above a certain intensity. While there is debate over low-carb vs high carb approaches, the above statement is not one that should be controversial. Although we have larger amounts of…
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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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What Should Powerlifters Eat on Comp Day?

What Should Powerlifters Eat on Comp Day?

Sports
As a dietitian who works predominantly with powerlifters and other strength athletes such as strongman competitors and Olympic Weightlifters, I often get asked about nutrition strategies for competition day. Obviously, your nutrition plan on the day is not going to make a massive difference in comparison to all the work you have done in the lead-up to the event. It can still be the difference between making or missing a lift when it counts though. I know a lot of competitors who just rock up to the event and hope for the best, trusting that they can just eat the food that is available at the meet. And while this can work, for sure, in my opinion it is sacrificing an opportunity to maximise performance. The Goal is to Feel…
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20 Nutrition Accounts to Follow on Instagram

20 Nutrition Accounts to Follow on Instagram

Other
As somebody who was naturally not well suited to creating good Instagram content, but saw value in it, I've spent quite a lot of time looking at other nutrition accounts and trying to learn from what they do well. One of the benefits of this is that my feed has been largely dominated by nutrition accounts for multiple years, which I feel puts me in a decent position to create a list of people that I think would be worth following. I've included 20 accounts in this list, but obviously, there are a lot of other accounts out there that could deserve to be on this list. At a minimum though, I think most people could get a lot of value out of following some of these accounts. The list…
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Fighting Fatigue

Fighting Fatigue

Health
Fatigue is a common ailment that most of us will experience at some point in our lives. In fact, it has been reported that each year, approximately 1.5 million Australians present to their doctors with fatigue. This isn’t surprising considering how busy, high-stress and emotionally demanding many of our lifestyles have become. Fatigue generally describes a feeling of unrelenting tiredness, lethargy and/or lack of motivation that lasts for several weeks. Daily, low-grade fatigue is a symptom of an underlying issue, condition or disease. It can be caused by a myriad of interacting physical, psychological or medical factors such as insufficient sleep, increased stress or catching the influenza virus. Fatigue can hence be remediated by addressing poor lifestyle habits or the underlying medical issue. In this article, we will explore some…
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