Nutrition
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Protein yoghurts
Protein yoghurts are the food industry’s response to the demand on higher protein in an already protein-containing food. What is yoghurt At its simplest, yoghurt is a fermented dairy product made by adding specific bacterial cultures to milk. While there are non-dairy yoghurt alternatives, we will be talking about dairy yoghurt in this article. Why yoghurt? I recommend regular yoghurt consumption to most of my clients. This is because yoghurt is a source of protein, calcium and probiotics. Adequate protein intake is fundamental for every aspect of life. Moreover, individuals who are highly active, who are looking to improve body composition or who need to mitigate muscle and/or bone mass…
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Sports drinks vs electrolyte supplements
If you are an athlete, a coach, or an exercise enthusiast you might have wondered what are the differences between sports drinks vs electrolyte supplements. Moreover, you might be interested in knowing if/when you need either in your life. Sports drinks vs electrolyte supplements – What are they? Sports drinks Sports drinks are, in their simplest form, a combination of water and easily absorbable carbohydrate (e.g. glucose) for hydration and fuel. However, some sports drinks do not contain water (as they come in powdered form), some contain extra ingredients (e.g. electrolytes, creatine, vitamins), some contain multiple type of carbohydrates for better absorption, and some contain no carbohydrate (i.e. sugar-free sports…
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How to eat enough fibre
Most people agree that dietary fibre is important for health but not everyone knows how to eat enough fibre. Dietary fibre is present in different amounts in plant-based foods, including grains and cereals, legumes, vegetables, fruit, nuts and seeds. Individual foods have typically more than one type of fibre. Certain types of fibre have been identified as being beneficial for particular health conditions. Therefore, it makes sense to aim at consuming a wide variety of fibre-containing foods to consume a wide variety of dietary fibre types, which will in turn protect against a wide variety of health issues. Fibre requirements The Australian guidelines specify a target daily intake of 25g…
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8 ways to dress your salad
If you think you need to buy bottled salad dressings or learn how to make a vinaigrette in order to eat salad, you are wrong. In this article you will find 8 ways to dress your salad, which will help you up your vegetable intake. What are salad dressings? Salad dressings are often a combination of an acidic ingredient and a fat, often emulsified and seasoned with salt, herbs and/or spices. The acidic ingredient is usually a type of vinegar (e.g. red or white wine, apple cider, balsamic, rice) or citrus fruit juice (e.g. lemon, lime, orange). The fat is usually oil (e.g. olive, canola, sesame) because oils are liquid…
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Is protein distribution dead?
Best practices in sports nutrition point athletes to eat protein in moderate doses throughout the day to maximise muscle growth. A recent study explored what happens when a large dose of protein is ingested after resistance training, raising the question: Is protein distribution dead? Current recommendations Current sports nutrition recommendations are to consume around 25-30g of protein per meal in order to maximise muscle growth. Many people consume more than that at lunch and/or dinner; for example, 1 medium Scotch fillet steak has around 50 grams of protein and 1 medium chicken breast around 55. The general consensus has been that the extra protein is not required to stimulate muscle…
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Smart eating for managing diabetes
Alongside physical activity, dietary modifications can make a huge difference for people living with diabetes. In this article you will find valuable tips on smart eating for managing diabetes. According to the latest statistics, 1 in 20 Australians have diabetes (1). In simple terms, diabetes is a health condition in which the body does not produce enough insulin and/or is not effective at using it for transporting sugar from the blood into cells. As a result, individuals with diabetes have a high level of sugar in the blood, which can lead to multiple complications and eventually death. The sugar in the blood comes from both the carbohydrates in the food…
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Omega-3 supplements for exercise inflammation
The growing interest in using omega-3 supplements for exercise inflammation stems from the anti-inflammatory and antioxidant properties of these polyunsaturated fatty acids. Exercise produces both inflammation and oxidative stress, which might sound like a bad thing but it’s actually good. The biological responses to exercise allow the body to adapt to training. However, excess inflammation can be counterproductive, especially when it interferes with subsequent training or, even worse, competition. Similarly, injuries and illness generate inflammation and oxidative stress which should be mitigated under certain circumstances. This article is based on a systematic review of 13 studies that analysed the effects of omega-3 supplements on various markers of inflammation and muscle…
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Using AI to estimate food intake
Using AI to estimate food intake is an interesting and time-saving use of technology, especially when using photos. But how accurate is it? To answer this question, I ran a test using 5 of my recipes. For each one, I asked ChatGPT to estimate the nutritional content based on a photo of the dish and the ingredients list. I also ran the analysis using my dietetics software. Below are a few observations based on this experiment: Dish 1: Sweet potato, chickpea and haloumi bowl ChatGPT output based on photo To estimate the nutritional content of the meal in the image, let's break down the components based on the provided ingredients…
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Bowel cancer and diet
June is Bowel Cancer Awareness Month, an annual reminder from Cancer Australia of a cancer that touches many lives and cannot only be prevented but also treated when caught in time. Bowel cancer is the second deadliest cancer in Australia. About 103 people die due to bowel cancer each week (about 5350 people per year). What is bowel cancer? “Bowel cancer, also known as colorectal cancer, can affect any part of the colon or rectum; it may also be referred to as colon cancer or rectal cancer, depending on where the cancer is located (1)”. Bowel cancer risk factors Like any health conditions, risk factors for bowel cancer can be…
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Winter weight gain
Winter weight gain is a well-documented issue around the world. There are several factors contributing to this, including the end of year holidays in the Northern Hemisphere. Winter weight gain due to holidays Studies have found people gain up anywhere from 0.41 to 0.88kg on average during the end of year holidays (Christmas, New Year, Thanksgiving in North America, etc.), which in the Northern Hemisphere occur in winter (1). This makes sense due to many factors that cluster around the holidays such as energy-dense meals and desserts, numerous social gatherings which involve food, increased alcohol intake, and a decrease in physical activity. Winter weight gain due to climate On the…
