• 5 common nutrition myths
    Blog,  Diet,  Health,  Nutrition

    5 common nutrition myths

    There are many nutrition myths, some of them known as “vampire myths” because they refuse to die. In this article I’ll be breaking down 5 common nutrition myths that I hear on a regular basis from clients. #1: I can’t eat bananas because I’m a diabetic Bananas, like most fruits, have natural sugars. However, bananas are not the sweetest fruits around. A medium banana has 14.2 grams of sugar, less than a medium red delicious apple (21.3 grams), 1 cup of red grapes (27.7 grams) and a medium mango (37.9 grams). Does this mean you should not eat fruit if you have diabetes? Absolutely not! Fruits are packed with other…

  • Formulite
    Blog,  Diet,  Health,  Nutrition,  Product reviews

    Product review: Formulite

    Formulite is a new brand of meal replacement products designed for low energy (LED) and very low energy (VLED) diets. How does it compare to other brands in the market? Formulite Formulite meal replacement products include both shakes and lupin-based soups. You can use the products within the following programs based on your goals: Weight loss Rapid weight loss Pre-bariatric surgery If you have ever worked with me, you know I normally don’t recommend LED or VLED diets to patients with overweight or obesity concerns. However, Formulite is different. Their meal replacement products are high in protein, low in carbs and sugar, contain prebiotics and probiotics, do not have any…

  • Intermittent fasting
    Blog,  Diet,  Health,  Nutrition

    Intermittent fasting

    Intermittent fasting is a dietary pattern that involves voluntary energy intake restriction. In this article we explore the different types of intermittent fasting, potential benefits and more. What is fasting? Fasting is not eating. It is common in normal life, for example: we don’t eat between bedtime and breakfast and prior to blood tests or some procedures (e.g. colonoscopy, surgery). What is not fasting? Technically, any form or food or drink intake breaks a fast. In practice, however, water and potentially some energy-free (i.e. non-caloric) beverages such as unsweetened black coffee do not seem to make an impact in fasting status. Below are some examples of what some people do…

  • Inflammation and diet
    Blog,  Diet,  Health,  Nutrition,  Nutrition science

    Inflammation and diet

    Chronic low-level inflammation is a feature of most chronic health conditions. The link between inflammation and diet is multi-factored and can’t be reduced to individual foods or nutrients. What is inflammation? Inflammation is an important mechanism of the immune response. Under normal circumstances, it acts as a local response to cellular injury. The characteristics of inflammation are increased blood flow, capillary dilatation, leukocyte infiltration, and localised production of chemicals (1). The signs and symptoms of inflammation include heat, redness, swelling, pain, and loss of function (2). Types of inflammation Broadly speaking, there are two types of inflammation: acute and chronic. Acute: This is the “good” kind of inflammation, which happens in…

  • Low calorie flavour boosters
    Blog,  Diet,  Food,  Health,  Nutrition

    Low calorie flavour boosters

    If you are currently in lockdown, chances are you are not as physically active as usual. If you are concerned about gaining unnecessary weight but find healthy eating “bland”, the solution is to use low calorie flavour boosters. As discussed in a previous article, one way of lowering your energy intake is to cook your meals at home instead of buying takeaway. We have also seen that homemade salad dressings are likely healthier than store-bought ones, however they are not necessarily lower in energy. Balancing flavour and energy density is not difficult to achieve if you are familiar with certain ingredients and willing to experiment. Low calorie flavour boosters for…

  • How to add more protein to your breakfast
    Blog,  Diet,  Health,  Nutrition

    How to add more protein to your breakfast

    As we’ve seen before, eating adequate protein at breakfast is a great strategy for improving body composition and maintaining muscle mass. In this article we explore how to add more protein to your breakfast. Protein for breakfast As discussed in a previous article, higher protein breakfasts can help with satiety and weight management. Moreover, sports nutrition science points at an ideal dose of 0.25-0.30g of protein per kg of body weight per meal (including breakfast!) for building muscle. High protein breakfasts Breakfasts that can be naturally high in protein include: Leftovers from dinner Egg-based breakfasts (boiled/poached/fried/scrambled eggs, omelette, frittata) Smoothie with milk, yoghurt and/or protein powder However, if your breakfast…

  • Seedlip drinks
    Blog,  Diet,  Drinks,  Health,  Nutrition

    Product review: Seedlip drinks

    Seedlip drinks are an alcohol-free alternative for those people who enjoy botanical-based spirits. They are great simply paired with tonic or soda water or incorporated in more elaborate cocktails. Seedlip drinks Seedlip makes alcohol-free sugar-free distilled spirits based on a variety of botanicals. They can be considered a zero-alcohol alternative to gin (although the manufacturer informs they don’t use juniper in their production process so technically it cannot be called “gin”). These drinks have been produced in London since 2015 and are now available in several countries, including Australia. The currently available flavours include: Grove 42 (citrus): with Mediterranean orange, lemon peel, lemongrass and ginger Spice 94 (aromatics): with allspice,…

  • Barista milk
    Blog,  Diet,  Health,  Nutrition

    Barista milk

    Barista milk is formulated to produce beautiful and tasty milk-based coffees, especially when using plant-based (e.g. almond, oat, soy) milks. Why barista milk? A milk-based coffee with stunning latte art requires milk that won’t break when heated and that will produce the right size of bubbles for texture. For the most part, this is not an issue with cow’s milk. However, non-dairy (i.e. plant-based) milks can be tricky to work with. In addition, coffees bought at cafes need to taste better than anything you can make at home. Barista milk in the Australian market Many manufacturers of dairy and non-dairy milks now offer a barista range of products. Brands include…

  • How to fix constipation
    Blog,  Diet,  Health,  Nutrition

    How to fix constipation

    Constipation is a gastrointestinal disorder affecting a considerable percentage of the population. Based on severity, it can have a significant negative impact in health and quality of life. In this article we explore how to fix constipation. What is constipation? Constipation is a gastrointestinal condition characterised by infrequent bowel movements (1, 2), hard or lumpy stools (1), difficulty passing stools (1, 2) and the sensation of incomplete evacuation (1). The prevalence of constipation has been reported to be 12-17% of the global population (1). The prevalence is higher in elderly people (1, 2), women (1, 2), particularly when pregnant (2). Factors associated with constipation Intrinsic factors, including age, gender, genetic…

  • Should you eat breakfast?
    Blog,  Diet,  Health,  Nutrition

    Should you eat breakfast?

    Should you eat breakfast? This continues to be a controversial topic when it comes to health and nutrition. Although every person’s biology is different, it seems that the majority of people would benefit from not skipping the first meal of the day. Breakfast: the most important meal of the day? Conspiracy theorists and skeptics tend to be of the opinion that breakfast was proclaimed “the most important meal of the day” as a marketing strategy to increase the food industry’s profits. However, there has been some scientific evidence to suggest that breakfast is indeed associated with weight loss and improved body composition (1). Benefits of eating breakfast Satiety and hunger…