Two Week Spring Cleanse Is Here!

It is the first week of Spring which means it's a great time of year to reassess how you are nourishing and moving your body. It is also the perfect time to hit the reset button on your body with  a detox or cleanse. 

If you are feeling sluggish after winter or would just like to boost your health before the Spring and Summer festivities kick off, this is the perfect opportunity. 

Here is what just a few people have said about the Two Week Spring Cleanse:

"Hi Jo, just wanted to thank you for the Detox program.  I feel a million bucks and have certainly changed my focus on food and the way I eat.  I feel much better in the morning, training better, recovering better and sleeping better!  Also, my stomach and bowels are functioning so much cleaner...I am really amazed at how much has changed.  Thanks again!"

- Ryan

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My Top Tips To Beat Sugar Cravings

Sugar cravings are one of the greatest battles for many clients that come to see me.

Sugar cravings may be due to a number of reasons, such as unstable blood sugar levels, stress, habit, emotional comfort or nutrient deficiencies.

Unfortunately, the more sugar and refined carbohydrates you eat, the more you crave them.  It’s important to start to tailor your diet to reduce these refined, sugary foods and increase your intake of protein, healthy fats and leafy greens.

Here are some simple ways to reduce sugar cravings for good and get you off the blood sugar roller coaster.

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Why Eddie McGuire’s diet is NOT a good idea

Low Calorie Diets and Metabolic Adaptation

 

Did you read in the Herald Sun over the weekend about Eddie McGuire’s drastic weight loss plan?

The Sun revealed McGuire drank just three cups of herbal tonic tea in place of meals for two weeks. Zero food for two whole weeks. In the third week, he introduced half a cucumber (yes, I wrote that correctly) and a meagre 50g serve of chicken into his daily meal plan.

This is all part of a “gentle, intuitive approach using Chinese herbs and remedies” practised by Dr Shuquan Liu. To me, this is everything BUT gentle and intuitive.

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Boost Your Immune System For Winter

Winter is here, which generally means an increased likelihood of getting sick. The weather gets colder, it’s harder to get into the gym and we can sometimes tend to reach for more warming and filling meals.  Quite often this can mean less micronutrients from veggies that are essential to keep our immune system firing!

Here are my top tips to boost your immunity and continue to smash out your work, life and training goals with maximal energy this winter.

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Dump 'n' Run Slow Cooker Lamb Shanks

As the winter sets in, the slow cooker comes out. I love the slow cooker because it is so easy! You just dump everything in there in the morning and then it is perfection at night!

 Not only is the slow cooker convenient but it also provides an opportunity to use different cuts of meat that you might not usually use. Things like beef cheeks and lamb shanks turn out beautifully in the slow cooker but also offer a range of additional nutritional benefits. Slow cooker cuts of meat are from the muscle of the animal that contains the greatest amount of connective tissue, which dissolves into gelatin when slow cooked (but are tough as an old boot if you don't!). 

Gelatin provides a host of benefits for your gut health, digestion, joints and ligaments (great for recovery from training), as well as all those "beauty bits" like hair, skin and nails. 

Slow cooking at lower temperatures also helps to maintain some of the nutrients compared to cooking at high heat.

Pop these shanks on in the morning and then all you have to do at night is steam some greens! I also serve mine with sweet potato mash.

INGREDIENTS 

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How My Diet Has Changed During Pregnancy

Nutrition is an ongoing journey and you have to keep evolving as your body, lifestyle and environment continues to change. What works for you today won’t necessarily work for you in one, two or five years from now. Pregnancy is a great example for the need to adapt your diet as your body and health changes.

If you have read my blog “Food Diaries of A Pregnant Dietitian” you know the struggle was real for me in the first trimester!

Now I’m into the second trimester and the nausea has passed, I am back to eating a regular, whole foods diet. There have, however, been some differences I have noticed to my usual eating patterns. To be honest, I haven’t consciously made many changes to my diet but I'm simply listening to what my body wants and just eating intuitively. That means the odd bowl of spag bol still gets a go from time to time! When I wrote down these changes though I noticed there was most likely a logical reason behind each one! Here is what’s changed so far (and my guess as to why):

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Overnight Oats

Oats are a versatile and nutritious food, that can be super filling and delicious! They are high in dietary fibre and contain some protein. They are also high in B vitamins, which means they are great for energy levels and nourishing your nervous system. 

You know how much I love my protein (eggs), fats (avocado) and veggies in the morning but I've been craving more carbs lately. If you need a quick and easy breakfast option, give this a try. Prepare it the night before and you set to go! 

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Burleigh Heads : My Favourite Places To Eat

Burleigh Heads on the Gold Coast is one of our favourite places to go for a quick and easy getaway. It is only 20 minutes from Gold Coast airport, meaning you can get in and out super fast. The surf is a massive draw card for my husband and I absolutely love the beautiful beach, the national park and all the great places to eat and drink! If you ever make a trip there, here are a few places to check out:  

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Food Diaries Of A Pregnant Dietitian

I practice what I preach. I have a mound of vegetables with every meal (including breakfast!). In addition to this, I include high quality protein and plenty of healthy fats alongside my veggies. Starchy carbs are based around training.

When I fell pregnant, however, I was in for a rude shock. My body no longer wanted to comply with the nutrient dense whole foods I was feeding it. Here is what happened and a theory on why…I’m sure other pregnant mamas out there can relate! (For everyone else, I hope it is mildly interesting!)

 

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Snack Ideas

My last blog was all about breakfast cereals, as I am regularly asked what is the healthiest cereal. You can read my response here.

Following closely behind this is the question “what are some healthy snack ideas?” Finding appropriate snacks is often something we struggle with -  and this is because most convenient snack foods are generally not that healthy. We have our trusty favourites like fruit and nuts but a lot of the time these suggestions seem a bit too basic or bland for most people.

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The Truth About Breakfast Cereals

One of the questions I am always asked is….

”What is the best breakfast cereal?”

My answer isn’t always popular.  I am not a fan of breakfast cereals. Most cereals that come out of a box are highly processed and are loaded with either sugar, salt, preservatives, additives or all of the above. You may as well just eat the box it came in.

I get that it is often the quickest and most convenient breakfast choice for time poor people, especially if you also have to look after the little people in your life. But with a bit of planning and preparation, you can enjoy a nutritious, well-balanced breakfast and still make it to work on time.

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Macadamia Coconut Granola

My granola recipe is an absolute favourite in my family. This grain free, refined sugar free recipe is super quick and easy  to make - and it's so yummy!

Enjoy it as a healthy treat or snack like we do, or have it as an indulgent breakfast with Greek yoghurt and berries. I love it with just cold, fresh almond milk and raspberries! 

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The CrossFit Open: 5 Steps To Recovery

Please note: This is for your serious CrossFit competitor. If you are doing the Open to challenge yourself and have fun without aspirations to get to Regionals, check out this blog here. Requirements for everyday athletes are very different to competitive athletes with different training goals and regimes.  

In addition, recovery strategies should be based on the individual’s workload, the fuel used during the session, body size, body composition and the period of time before the next training session or event. 

 

When it comes to the CrossFit Open, recovery is everything. Not only do you have to perform at your best in the Open Workouts, (possibly repeating them a number of times to better your score!) but most CrossFit athletes will continue with normal training, which often involves long and grueling sessions.

If you want to kill it in the Open and not completely burn out by the time Regionals roll around (if that’s your goal) then having a focus on your daily recovery is vital.

Here are the 5 steps to optimal recovery after your training and workouts.

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Going Chemical Free

How I reduced the chemicals in my life and how you can too

I’m no expert on this topic but it certainly is something that I feel quite strongly about. We live in a world where we are constantly bombarded (and bombarding ourselves!) with chemicals.  We use chemicals for cleaning our house, washing our dishes and clothes, washing ourselves, our teeth and our hair; they are in beauty products like moisturizers and make up, deodorants and perfumes and things like air fresheners. There are chemicals in plastics that we use such as storage containers and reusing water bottles and chemicals in our non-stick cookware.  The list is endless. 

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My Byron Bay Faves

It’s become an Australia Day tradition that we head to Byron Bay for a long weekend with our beautiful friends. The incredible beach and crystal clear water, the food, the vibe, the coffee, the surrounding nature and the gorgeous people all make this one of our favourite places to visit. There are so many amazing cafes and restaurants to try so here is a list of some of my favourites in Byron. 

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