Gaby Mora

Nutrition & Dietetics

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  • Home
  • About
    • Services
    • ¡Se habla español!
  • Bookings
  • Blog
    • Nutrition
    • Fitness
    • Recipes
    • Product reviews
    • Book review
    • All posts
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  • How to improve body composition
    Blog,  Diet,  Nutrition,  Sports nutrition,  Supplements

    How to improve body composition

    January 20, 2021 /

    As seen previously, improving body composition can confer a competitive advantage to some athletes. Hence the interest of athletes and coaches on how to improve body composition. In general, improving body composition means decreasing fat mass and increasing fat-free mass or muscle mass (a.k.a. lean body mass). Besides training protocols and periodisation, there are nutrition approaches that can achieve a favourable change. How to improve body composition Body composition can be improved using a variety of nutrition approaches. Broadly speaking, they can be categorised as dietary manipulation (e.g. tweaking energy intake or macronutrient levels) and supplementation. Note that not all research in this area is done on athletes. Some studies…

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    Good Fat Mayo

    Product review: Undivided Food Co Good Fat Mayo

    October 10, 2018
    Macadamia coconut and lime bliss balls

    Recipe: Macadamia coconut and lime bliss balls

    April 13, 2019
    Nutrient reference values vs nutrient intake in Australia

    Nutrient reference values vs nutrient intake in Australia

    September 16, 2020
  • How to eat more vegetables
    Blog,  Food,  Health,  Nutrition

    How to eat more vegetables

    January 6, 2021 /

    According to the Australian Dietary Guidelines, adults should eat about 5 serves of vegetables for good health (1). However, only 7.5% of the adult population manage to meet their recommended target (2). Part of the problem is that some people don’t like vegetables, but it’s also true that many people don’t know how to eat more vegetables. How many serves of vegetables For most of the population from the age of 9, the recommended number of serves is around 5 serves per day. This varies based on gender (males need more) and life stage (pregnant and lactating women need more). Likewise, more active individuals, such as athletes, need more. The…

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    The Food Lab

    Book review: The Food Lab (J Kenji Lopez-Alt)

    June 24, 2020
    How to strengthen your immune system

    How to strengthen your immune system

    March 19, 2020
    Keto Nutrition sports supplements

    Product review: Keto Nutrition sports supplements

    March 9, 2019
  • How to survive the holiday season
    Blog,  Diet,  Health,  Nutrition

    How to survive the holiday season

    November 25, 2020 /

    One month till Christmas! Yes, yes, Christmas 2020 will not be like any other Christmas but the holiday season always comes packed with plenty of opportunities to break healthy habits. Keep reading to find out how to survive the holiday season, 2020 edition. Holiday season, version 2020 This year everything is different. Although we are lucky that there are not as many cases in Australia as in other countries, the way we live our lives has changed, at least for a period of time. Many people are not back to their work or study places full-time and large gatherings are not allowed. Private gatherings are also meant to be held…

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    easy guacamole

    Recipe: Easy guacamole

    January 26, 2019
    weightlifting categories

    New weightlifting categories

    July 10, 2018
    Uncle Toby's Super Blends

    Product review: Uncle Toby’s Super Blends

    October 3, 2020
  • Energy density vs nutrient density
    Blog,  Diet,  Food,  Nutrition

    Energy density vs nutrient density

    November 18, 2020 /

    When assessing whether a particular food is beneficial for you or not, energy density vs nutrient density is an important consideration to make. In general, you should seek out nutrient density for health. Energy density Density is a physical property of matter that describes the relationship between mass and volume (density = mass / volume). However, when talking about energy density, we refer to energy (kilocalories or kilojoules) / volume. Therefore, energy dense foods are those that pack a lot of energy in a small volume. Energy dense foods are often high in fat (because fat is the macronutrient with the most energy per gram: 9 kilocalories or 37 kilojoules)…

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    health benefits of nuts

    Health benefits of nuts

    October 31, 2018
    Healthy Gut Healthy You

    Book review: Healthy Gut Healthy You (Dr Michael Ruscio)

    September 26, 2018
    choritos a la chalaca

    Recipe: Choritos a la chalaca (Peruvian mussels with salsa)

    February 23, 2019
  • Magnesium and health
    Blog,  Diet,  Health,  Nutrition

    Magnesium and health

    September 30, 2020 /

    The relationship between magnesium and health is widely studied because of the importance of this essential nutrient in many body functions and the prevention of chronic diseases. What is magnesium? Magnesium is a mineral involved as a cofactor in many processes within the body, including metabolic functions (energy production, glucose breakdown, protein synthesis, RNA and DNA synthesis), bone development, immune and neuromuscular function (1, 2, 3). It’s also involved in the balance of calcium, sodium, potassium and antioxidants (1, 2, 4). The total amount of magnesium in an adult is about 25 grams, of which 50-60% is located in the bones (1, 3) and about 0.3% in serum (2). This…

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    Keep Tone bread

    Product review: Keep Tone bread

    July 4, 2018
    YoPRO frozen dessert

    Product review: YoPRO frozen dessert

    January 9, 2021
    Barenaked konjac pasta and rice

    Product review: Barenaked konjac pasta and rice

    August 1, 2020
  • Nutrient reference values vs nutrient intake in Australia
    Blog,  Diet,  Health,  Nutrition

    Nutrient reference values vs nutrient intake in Australia

    September 16, 2020 /

    We all know we should be eating vitamins and minerals but not many know how much. Is there a gap between nutrient reference values vs nutrient intake in Australia? What are nutrient reference values? Nutrient reference values (NRV) are the recommended levels of intake of different nutrients, based on scientific evidence about food intake and health. The NRVs for Australia and New Zealand are expressed as a recommended daily intake (RDI) of each nutrient, which is the average amount of the nutrient that is required for the majority of healthy individuals. For some nutrients where the RDI could not be determined, the recommendation is based on the adequate intake (AI)…

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    Morcilla and eggs with broccolini and braised fennel

    Recipe: Morcilla and eggs with broccolini and braised fennel

    May 25, 2019
    body composition

    Body composition in sport

    December 29, 2020
    Primal Kitchen mayonnaise

    Product review: Primal Kitchen mayo

    March 18, 2018
  • Ultra-processed foods
    Blog,  Diet,  Health,  Nutrition

    Ultra-processed foods

    September 9, 2020 /

    Ultra-processed foods, a.k.a. energy-dense nutrient-poor foods, discretionary choices or junk foods dominate modern supermarkets. They represent a large proportion of the average dietary intake in developed countries and, not surprisingly, are linked with poor health outcomes. What are ultra-processed foods? The term “ultra-processed” foods refers to the NOVA classification and it’s based on the degree of processing of foods. This classification has 4 categories: unprocessed or minimally processed (such as grains, meat, fish, milk, eggs, vegetables, fruit, nuts and seeds) processed culinary ingredients (such as sugar, oils and butter) processed foods ultra-processed foods (1, 2) Processed vs ultra-processed foods Have you ever met someone that tries to justify their junk…

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    Nutrition and mental health

    Nutrition and mental health

    April 29, 2020
    Primal Kitchen mayonnaise

    Product review: Primal Kitchen mayo

    March 18, 2018
    gingerbread bliss balls

    Recipe: Gingerbread bliss balls

    December 22, 2018
  • The Complete Dairy
    Blog,  Nutrition,  Product reviews

    Product review: The Complete Dairy

    September 5, 2020 /

    The Complete Dairy is an Australian brand of high protein milk. As discussed in my previous post, milk can be used as a sports supplement in part due to its protein content. The Complete Dairy high protein milk The Complete Dairy high protein milk is made using a cold filtration process which increases its protein content. At the same time, this process reduces the milk’s lactose content. As a result, this milk is suitable for people looking to increase the protein content in their diets and lactose intolerant individuals. This high protein milk comes in full fat and light varieties. Both are available in 1 litre bottles in the refrigerated…

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    What is glycogen?

    What is glycogen?

    March 11, 2020
    Pasta puttanesca

    Recipe: Pasta puttanesca

    October 12, 2019
    Can magnesium improve exercise performance

    Can magnesium improve exercise performance?

    October 8, 2020
  • Eat Like The Animals
    Blog,  Book review

    Book review: Eat Like The Animals (Dr David Raubenheimer and Dr Stephen J Simpson)

    August 26, 2020 /

    Eat Like the Animals – What Nature Teaches Us about the Science of Healthy Eating is a fascinating book written by two brilliant scientists who are applying animal natural wisdom in human nutrition. The authors Although the authors tend to refer about themselves as “insect biologists”, they both have impressive careers and credentials. From their bios: “Professor Stephen Simpson AC is Academic Director of the Charles Perkins Centre, and a Professor in the School of Life and Environmental Sciences at the University of Sydney, and Executive Director of Obesity Australia.” and “David Raubenheimer joined the University in April 2013 as Leonard P Ullmann Chair in Nutritional Ecology.” You can read…

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    Product review: Saucisson Australia

    April 6, 2016
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    Gluten Free Expo 2018

    August 5, 2018
    Cooked by Michael Pollan

    Book review: Cooked by Michael Pollan

    March 11, 2018
  • The Health Star Rating System
    Blog,  Diet,  Health,  Nutrition

    The Health Star Rating System

    August 19, 2020 /

    The Health Star Rating System is a way of labelling food products in Australia to indicate their healthiness. Similar to energy ratings, health ratings are meant to guide consumers toward better choices. What is the Health Star Rating System? The Health Star Rating (HSR) labelling system was created by the Australian government in collaboration with industry, public health and consumer groups. It is being used voluntarily by manufacturers since June 2014 and reviewed every 5 years. Assigned ratings go from ½ star (least healthy) to 5 stars (most healthy), which are displayed on food product packaging. How is the Health Star Rating calculated? The HSR score is calculated as: baseline…

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    Product review: F4U formulated meal replacements

    December 7, 2019
    setting goals for 2021

    Setting goals for 2021

    December 16, 2020
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    Becoming a Krav Maga instructor

    February 27, 2019
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