During endurance training sessions, it is recommended to consume sodium and in some cases potassium where training is intense and of a lengthy duration such as 5 hours. Sodium losses are greater than potassium and if these are not replaced hyponatremia can set in. These electrolytes are responsible for maintaining a proper fluid balance, transmission … More Nutrition during a 5-hour workout
In contrast with low GI foods for pre-workout meals, high GI foods are recommended for post-workout meals as they are rapidly digested and absorbed which in turn raise blood glucose levels and releases fast energy promoting a fast recovery of muscle glycogen stores. A fast recovery promotes ability and performance in preparation for the next … More Endurance training post-workout nutrition
Carbohydrates prior to exercise are particularly important to top up blood glucose levels and glycogen stores in both muscles and the liver so that there is energy available for use during exercise (AIS Sport Nutrition, 2014). Meals should be made up of carbohydrates and low in fat and moderate in fibre so that it is … More Endurance training pre-workout nutrition
Menopause Menopause is the permanent end of the menstrual cycle and reproductively capability. Before menopause a women will enter into perimenopause for up to 4 years where oestrogen begins to decline, this is likely to occur during 45-47 years of age. Although, pre-menopause can begin in the late 30’s for some women. The Australian average … More Managing menopause: women over 50 years
Infancy In infancy, growth directly reflects nutrient intake. A healthy infant will double in weight within 5 months and will triple within a year. A healthy infant is likely to feed every 2-3 hours for 10-15 minutes on each breast whilst displaying adequate growth. Breastmilk contains all the nutrients your baby needs for its first … More Infant care: under 6 months
Fertility Fertility is a reflection of general health and wellbeing. Self-care during pre-conception is not only beneficial for both paternal and maternal fertility status but also for the long-term health of the baby. Lifestyle and nutrition factors play an essential part in the process and affect your chances of pregnancy which are as follows (Mumford, … More Preconception care: male and female fertility
What is Vitamin D? Vitamins are required from our diet because our body cannot actually make them. Vitamin D is a fat-soluble vitamin, requiring the presence of fat to dissolve. If using supplementations, excess amounts can be toxic as fat-soluble vitamins store within the body until they’re used (Higdon, 2000; Blahd, 2015). There are two … More A critical writing piece: is Vitamin D more important than we thought?
USE WHOLEFOODS AND ORGANIC BRANDS With the niche market of wholefood stores popping up everywhere such as, Flannery’s, Wray Organic and Fundies and others alike, it makes it much more accessible to find all-natural and organic brands. When you are examining these products check out the nutrition label and look for low sodium levels, which … More How to find healthier condiments
I love cinnamon! I usually have it in the morning with my breakfast, a little bit every day. It is so healthy and has been long used for medicinal benefits. There are two types, the true cinnamon called ‘ceylon’ or ‘verum’ which contains a host of benefits focused on in this blog. And also a … More The brilliance of: cinnamon
Manganese is a trace mineral that naturally occurs in body in small amounts. It helps to form strong bones by increasing mineral density, as well as connective tissues. It also helps to regulate sex hormones, blood sugar, calcium absorption, thyroid health, and to coagulate blood properly. It is a co-enzyme that helps metabolise fats and … More Mineral 101: Manganese
