Vitamin D: Are You Deficient? Here’s What to Do About It

Vitamin D: Are You Deficient? Here’s What to Do About It

Vitamin D (also called calcitriol) is a fat-soluble vitamin that is well known for its role in absorbing calcium from the small intestine, bone mineralisation, and for regulating calcium and phosphorous levels in the blood and bones. Calcium and phosphorous are critical for building and maintaining healthy bones, but vitamin D has many other roles in the body. These include immune system function, reducing respiratory illness, and potential protection against diabetes, hypertension, dementia, and even certain cancers.  Vitamin D has many other potential health optimisation considerations in which research is still developing.  Where do we get it? 80 to 100%…
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Is High Protein Intake Bad for Kidney Function?

Is High Protein Intake Bad for Kidney Function?

There has been a persistent myth in the nutrition and supplementation landscape for decades that a diet high in protein, or too much supplemental protein can damage the kidneys and even lead to kidney failure. This particular myth dates back decades, and there is a relationship between dietary protein and kidney function. I think that this reoccurring link that keeps getting made between high protein diets and kidney damage stems from a few different areas, which I'll break down below! First: Some Background... The kidneys play various roles in the body, primarily in regulating blood and the waste products in…
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How to Become a Dietitian in Australia

How to Become a Dietitian in Australia

The path to becoming a practising dietitian in Australia requires first and foremost, a tertiary qualification. Throughout Australia, there is a variety of undergraduate and masters level programmes, which satisfy the entry-level requirements for the profession. To maintain the educational standard of dietitians in Australia, each program must satisfy the requirements of the Dietitians Australia (DA). DA is the governing body, overseeing the dietetics profession in Australia. A list of universities and their accredited dietetic programs in each state can be found here: Accredited Dietetics Education Programs. Accredited Practising Dietitian After obtaining a tertiary qualification in dietetics, you typically also…
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Is Pink Salt Healthier?

Is Pink Salt Healthier?

A common food trend over the last few years has been the increasing popularity and use of 'pink' or Himalayan salt. Despite the more striking appearance and common perception of it being 'healthier' and 'more natural', does it actually have any nutritional benefits beyond that of regular white table salt? A recently published paper funded by Nutrition Research Australia has shed some light on this topic, but before exploring what they found it is first useful to understand in detail what salt is. Some people use the terms 'salt' and 'sodium' interchangeably but it is important to understand the difference.…
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Nutrition For Strength Athletes: Everything You Need to Know

Nutrition For Strength Athletes: Everything You Need to Know

Strength and power athletes are typically looking to enhance power relative to body weight. This means some sort of resistance training is going to be a big part of their training. As with any type of training, proper nutrition has a significant impact on how well your body responds to and recovers from training. In strength training, nutritional objectives include: meeting caloric needs providing the optimal ratio of macronutrients (protein, carbohydrate, and fat) incorporating specific timing of meals/nutrition   providing optimal micronutrients (vitamins, minerals) ensuring sufficient hydration Energy, nutrient needs, and nutrient timing can differ vastly from person to person or…
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What RED-S is and How to Manage It

What RED-S is and How to Manage It

What is RED-S Relative Energy Deficiency in Sport, "RED-S" or simply "RED-S" is a clinically defined syndrome referring to the impairment of physiological function caused by a deficit in a person's energy intake relative to the energy required to maintain optimal health, homeostasis, growth, the activities of daily living, and sport.  Being in this state of relative deficit is often also referred to as being in a state of low energy availability (LEA). In this state, there is a lower amount of energy than required for the body's normal physiological functions. This can have a variety of health consequences including:  Altered metabolic functionMenstrual disturbances…
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What Vegetables Are High or Low FODMAP?

What Vegetables Are High or Low FODMAP?

If you have read our previous posts on 'FODMAPs & Fruit', or 'The Low FODMAP Diet', you might want to skip over the intro below if you don't need a recap. If you're new to learning about the FODMAP diet I'd recommend also clicking on those other posts and having a read as they complement the below information! The Low FODMAP Diet is designed to help sufferers of IBS reduce and manage their symptoms. It was designed to be implemented in 3-phases. The end goal is balancing the least restrictive possible diet with the greatest sustainable improvement in symptoms.  Phase…
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What Fruits Are Low or High FODMAP?

What Fruits Are Low or High FODMAP?

The Low FODMAP Diet is designed to help sufferers of IBS reduce and manage their symptoms. It was designed to be implemented in 3-phases, with the end goal of balancing the least restrictive possible diet with the greatest sustainable improvement in symptoms. Phase 1 is the low FODMAP phase where Fructose, Oligosaccharides, Disaccharides, Monosaccharides and Polyols are restricted from the diet to relieve symptoms and create a baseline to operate from. Suitable alternative foods should be found to replace those being restricted. It usually lasts for 2-6 weeks. Phase 2 is a phase where the FODMAPs are individually tested to establish tolerance levels to…
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Is Msg Dangerous or Is It a Safe Flavour Enhancer? Everything You Need to Know

Is Msg Dangerous or Is It a Safe Flavour Enhancer? Everything You Need to Know

MSG There are 5 basic tastes: sweet, sour, salty, bitter, and ‘umami’. Monosodium glutamate or ‘MSG’ is a food additive responsible for the umami taste. You may have heard of MSG being referred to as the ‘flavour enhancer”. This is because the umami taste tends to also enhance the palatability and overall flavour intensity of the food it is added to. What is it? Glutamate is one of the most commonly found amino acids in nature. It is in many common natural plant and animal foods. Just to name a few, this includes tomatoes, mushrooms, broccoli, fish, meat, cheese, and even…
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The Complete Guide to Creatine: Everything You Need to Know

The Complete Guide to Creatine: Everything You Need to Know

Creatine is one of cheapest and most widely used gym supplements by casual gym goes and athletes alike. Even with the huge amount of research that exists on creatine use, there is also a lot of confusion and misinformation regarding it’s usage, safety, efficacy, and effects on body composition. Here we are going to break down everything you need to know about creatine so you can find out if it might be something you want to use. If you already are using it, find out how to use it most effectively and clear up any concerns or myths you might…
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