One of the most common questions asked to a physio is “what stretches should I do for x?”, where x is a sport or injury or body part.  The answer to this is always “well what is the outcome you want?” 

Nutrition, particularly when it’s labeled as “dieting,” can be a polarising topic. Most people have a general idea of what constitutes healthy eating—fruits, vegetables, lean proteins, and whole grains—versus foods that should be consumed in moderation, like sweets and processed snacks. Yet, despite this knowledge, many of us find ourselves struggling to stay consistent with our nutrition. The reasons are often practical: cost, convenience, and lack of time. However, when it comes to achieving common health and fitness goals, nutrition plays a pivotal role in determining success.

We've all heard that sugar is pretty bad for us.  Most of us relate sugar to what it does for our waistlines.  But it's so much more than this!

Many nutritionists - myself included - now think added sugar is the worst ingredient of any modern diet.

We need to get REAL when it comes to planning our overall diets and that means planning meals around nutrient-dense wholefoods! Basing your meals around whole foods is not only simple but it will help nourish your body and brain, satisfy that appetite and help you feel your best!

If you have decided a vegan or a vegetarian diet is right for you, then you will be reaping the benefits of a plant-based diet that is naturally high in fibre, vitamins and minerals.  On the flip side, it is recommended that vegetarians and vegans take steps to eat sufficient plant-based protein sources at every meal to ensure they are getting sufficient protein, B vitamins, iron, zinc and magnesium in their diet to support their immune system, energy metabolism, growth and maintenance of the body’s cells, muscles, bones and teeth.

We know our blood pressure, cholesterol, weight and blood sugars are important but did you know they’re all connected? This is what’s called our metabolic health. To have good metabolic health, we need healthy markers in all of these areas and interestingly, insulin has a major and controlling role.  

The Supplementation Dilemma

Given the current landscape in the endurance sport X nutrition space, where undereating, low energy availability, and energy deficiencies are the predominant feature of that landscape (and not just by a little bit), I am always reluctant to write about supplements in general, let alone supplementation from a performance-enhancing perspective. 

Experience tells me that people will reach for supplements much more readily than make the changes required to the bigger rocks in their life. They’ll buy the beetroot juice faster than they will buy into the idea and implementation of eating a better breakfast and going to bed earlier. And when they have someone in a position of perceived knowledge and authority (such as a Nutritionist, Coach, or experienced athlete that they look up to) endorsing a certain supplement, or other “shortcut”, they are more likely to do that.

Living in harmony with the seasons isn't just about wellbeing—it's about making smart, sustainable choices that benefit both our health and our budget. When we align our eating habits with nature's cycles, we naturally create more efficient, cost-effective, and nutritious meal plans.

While power bills can skyrocket through winter and rent prices are non-negotiable, food is one area where, with a few small changes, you can save yourself some money.

By being smart about how you shop, store and cook you can save money. Simply by making sure you actually eat the food you buy (instead of letting it go to waste) you could save $500 each year.

If you’re not feeling great, with a headache, sore throat, temperature or body aches, you’re probably deliberating over the question “should I exercise if I’m sick?”.  If you are training for an event or participating in a sport you can feel a  sense of commitment to continue to participate.  Or you may simply want to maintain the gains you have made from an exercise routine.  These pressures can increase your stress and anxiety levels which doesn't help your recovery.