Why IIFYM/ Tracking Macros didn’t work for me While IIFYM is no longer trending, tracking your macros contribute to be a staple for those attempting to lose weight, gain muscle and improve their physique. I tracked macros on and off for two years. Here’s why I stopped tracking macros. Calorie counting doesn’t replace nutrition education While calories in vs calories out is true […]
by Valentina Duong Dec 30
Holiday Nutrition Tips To Prevent Weight Gain From A Registered Dietitian If you’re going to gain weight anyways, should you just splurge and give up on your fat loss goals until 2022? You can, but may I suggest a third option; pausing your fat loss goals and focusing on maintenance. In the grand scheme of things, an extra couple hundred grams doesn’t make a huge difference. […] by Valentina Duong Dec 17
A List of Gluten-free Junk Foods and Common Mistakes 10 Popular Gluten-free Junk Food Products Relying on claims like gluten-free can mean your fueling on junk food rather than nourishing your body with nutritious whole foods. Here are some 10 popular gluten-free junk food products you’ll find on the supermarket shelves. Smith’s Crinkle Cut Original Potato Chips – plain chips are naturally free of […]
by Sarah Appleford Dec 08
A List of Plant-Based Junk Food Products in Australia 10 Popular Plant-based Junk Food Products Veggie Delights Classic Hot Dogs – out of 36 ingredients, 6 of those are whole plant foods. Vege Chips Rice Crackers Cheese – sugar-coated fried flour bites – sounds delish! Botanika Bickies – Birthday Cake – 282cals of dry sugary lab-made goodness. Sara Lee Vegan Dream Coconut Chocolate Bavarian […] by Sarah Appleford Dec 01
A nutritionist’s guide to the low-carb diet What is the low-carb diet? Adopt a low-carb diet and you’ll eat a minimal amount of carbohydrates and a higher proportion of quality protein and dietary fat. There is no formal definition of a low-carb diet. However, most studies suggest a low-carb diet restricts dietary carbohydrates to 10-30% of calories. The restriction of dietary carbohydrates […] by Sarah Appleford Nov 11
Foods You Should Eat Before & After Getting the COVID-19 Vaccine As of mid-August 2021, more than 15 million COVID-19 vaccine doses have been administered nationwide in Australia. [1] These vaccines can effectively protect you from catching or spreading the virus. You might be gearing up for your first or second COVID-19 vaccine dose, and you may have heard a family member, friend, co-worker, or the […]
by Jasmine Chiam Aug 30
Artificial Sweeteners – Friend Or Foe? (Benefits, Safety, Side Effects & More) Artificial sweeteners are growing in popularity as people believe they bring about several health benefits, including weight loss, better blood sugar control, and reduced risk of heart disease. On the other hand, others remark that these sweeteners pose a risk of dangerous side effects such as cancer, and these claims have been spreading like wildfire. […] by Jasmine Chiam Aug 14
How Much Red Meat Is Too Much? There’s been a lot of beef and mixed messages about beef in recent years. On one hand, there are studies highlighting the link between excessive red meat and processed meats with cancer. On the other hand, there are researchers arguing that Which Animals Count As Red Meat? List of Unprocessed Meat: Unprocessed red meat includes […] by Valentina Duong Jul 19
The Golden Rules To Losing Weight and Keeping It Off Forever 1. Making The First 8 Weeks Count! Starting early and strong matters in the long run! Early weight loss can predict long-term success. The Look AHEAD study followed 2,290 adults on their weight loss for 8 years and provided an intensive weight loss intervention. It described successful weight loss as losing more than 5% of […] by Valentina Duong Jul 18
What Is Type 3 Diabetes And How Can We Protect Our Brain? What is Type 3 Diabetes? Within research, Type 3 Diabetes is often coined as “Diabetes as the brain” or more commonly known as Alzheimer’s Disease. In a 2008 study, researchers (Dr Suzanne Monte and Dr Jack Wands) proposed that Alzheimer’s disease was caused by insulin resistance within the brain. Insulin resistance is when the body’s […] by Valentina Duong Jul 18
15+ Keto Snacks in Australia With Low Carbs Snacks are delicious, but some contain an astronomical amount of carbohydrates. And if you’re on a ketogenic diet, eating the wrong snacks can spell disaster. With just a few mouthfuls, your body may be knocked right out of ketosis! While it can be challenging to stick to the carb restriction of a keto diet, you […] by Jasmine Chiam Jul 07
Five Meal Planner Apps To Help Keep You On Track A meal planner app is exactly as it sounds, an app to help you plan your meals for the week. These meal planner apps usually feature a calendar to help you schedule your daily meals, provides healthy recipe ideas and if you’re lucky, a grocery list which allows you to add and remove items. When […]
by Georgia Marr Jun 30
Top 5 Healthy, Calorie- conscious Sauces, Dressings and Dips What to look for in a healthy dressing or dip? When reading the nutrition label on dressings and dips, I look at the total calories, saturated fat and search the ingredient list for healthy fats. I am also mindful of sugar and sodium (salt), but buying pre-made sauces, dressing or dips tends to include both. […] by Valentina Duong Jun 18
Meal Prep You Don’t Need To Reheat For people who spend a majority of their working life on the road, it’s all too easy to pull over and grab yourself a hot servo pie or a cheeky burger from the nearest fast food joint in favour of a healthy meal. This is often because we simply don’t have the facilities at our […] by Georgia Marr Jun 16
Soba Noodles – The underrated, lower-carb noodle for weight loss Looking for a lower-carb noodle that is delicious hot or cold? Soba noodles fits the role perfectly! They originated from Japan and are made from buckwheat flour and water, with whole-wheat flour sometimes added. They are dark brown, thick noodles that resemble spaghetti. They’ve previously been overshadowed by Shirataki (Konjac) Noodles often called “Miracle noodles” […] by Valentina Duong Jun 12
The Ultimate Guide To Healthy Hangover Food As strange as it is that we crave less healthy foods when we are hungover, there is a reasonable explanation for this! Cornell University College of Human Ecology professor David Levitsky told Mentalfloss.com “Greasy food is a surrogate for fat and fat is the nutrient for the highest energy density. We go for calorically dense […] by Georgia Marr May 18
Intuitive Eating: A Beginner’s Guide What is Intuitive Eating? Intuitive Eating is a holistic health approach that focuses on tuning into your body to meet its psychological and emotional needs. It is completely weight neutral and takes an anti-diet approach to food. This means that health takes priority over how much you weigh. Many of us (health professionals included) have […] by Valentina Duong May 11
Chefgood Have Officially Launched Their Guest Chef Series With French Pastry Chef Pierrick Boyer Introducing, Chefgood ‘Guest Chef Series’, where Chefgood delivery service customers will have full access to extraordinary culinary creations from a handful of talented chefs from around Australia. CEO & Co-Founder of Chefgood Michelle Sievwright said they were excited to join forces with some of Australia’s top chefs to prove that restaurant quality food doesn’t have to […] by Georgia Marr May 10
Low FODMAP Diet: A Dietitian’s Review What is the Low FODMAP diet? The low FODMAP diet was designed to address Irritable Bowel Syndrome (IBS). It is often used to minimise symptoms in Small Intestinal Bacterial Overgrowth (SIBO) but is used in conjunction with antibiotics as antibiotics is the first line of treatment for SIBO. It is a 3 phase diet that […] by Valentina Duong May 04
The Volumetrics Diet : A Dietitian’s Review For Weight Loss And Overall health What is the volumetrics diet? It’s a diet based on the principle of volume eating in which you can eat more food and still lose weight. Volume eating focuses upon eating “low energy density” foods that are lower in calories per gram. This helps reduce the hunger that individuals experience during a dieting phase. These […] by Valentina Duong May 03
Exercising, Eating In A Calorie Deficit & Still Not Losing Weight? This Might Be Why Eating in a calorie deficit (which means eating less calories than you’re burning off throughout the day – you can use this basic calculator here to find out what your calorie deficit number is) is the science-backed method to losing weight, and it definitely works – for most people. If you have quite a lot […]
by Ally Burnie May 01
Gluten-Free Diet: A Dietitian’s Review What is gluten? Gluten is a protein in wheat, barley, and oats. While oats do not naturally contain gluten, the are often process in the same facility as grains that include gluten and therefore are at high-risk for contamination. [1] Gluten is in foods such as: Pasta Noodles Breads and croutons – stuffing, dressing, croissant, […] by Valentina Duong May 01
The Nordic Diet: A Dietitian’s Review The Nordic Diet is quickly gaining popularity and traction in the nutrition world, with many individuals comparing it to the Mediterranean diet. Why not follow the diet of people from the countries consistently rated the happiest in the world? As the Nordic Diet is relatively new, there is only a small number of studies researching […] by Valentina Duong Apr 26
5 Ways to Motivate Yourself to Be Healthy One of the most asked questions I get in clinic is: “How do I motivate myself to do this? Is it just willpower? The truth is: while incorporating healthy habits may require some willpower and motivation at first, it will get easier. When you create routines where habits fit into your lifestyle easily, you will […] by Valentina Duong Apr 24
Collagen Supplementation – A Dietitian’s Guide to Read Before You Buy What is Collagen? Collagen is a protein that is gaining more popularity for its role in injury recovery, gut health, anti-ageing skin and hair health. It is considered a structural protein because it provides structure and strength to our skin, bones, teeth, cartilage, tendons and ligaments.[1] There are surprisingly 28 different collagen types, but the […] by Valentina Duong Apr 22
The DASH Diet: Dietitian Reviewed What is it the DASH Diet? The DASH diet is an eating pattern that was designed to reduce sodium (salt) consumption, assisting with improved blood pressure, and reduced cardiovascular disease risk. This diet is also high in potassium, magnesium and calcium. It is a predominately high carbohydrate, moderate protein and low fat diet. In particular, […] by Valentina Duong Apr 21
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