“PO-TAT-OES! Boil em. Mash em. Stick em in a stew.” - Samwise Gamgee Hobbits know their food and they do that food game well…and they love their taters, precious. Despite the information you may have been given in the past or the misconceptions you may unfortunately have about the humble potato. I eat potatoes all the time and I have had my clients freely include them in their diet without issues and they have still seen the best results they have ever had because they implemented the right...

Accountability is the closest thing you will get to the “secret sauce” when discussing nutrition success.  It is a fundamental driving force that should be leveraged to gain an advantage and move you closer to your goal. As a Dietitian and Nutritionist, I saw firsthand the power of accountability which led to me creating the concept of the ‘3 Pillars of Accountability’.  Using this framework, my clients have gained the edge they needed and have made bigger and better strides towards their...

Plant based nutrition can be a perfectly fine way to go about your diet and can be optimized to be effective and healthy. We are talking vegan nutrition of course but vegetarian eating applies too.  However, it is technically a restricted diet and therefore this creates more chances for poor nutrition, unbalanced eating, and some key nutrition mistakes. Of course, there is the increased risk of certain nutrient deficiencies but beyond that there is one major nutrition mistake that many plant...

Does calorie counting work? Is a calorie deficit a myth? Should you even bother with reducing calories to lose bodyfat? These are some of the many questions you may be asking yourself if you happened to hear the information on social media claiming that counting calories is essentially a fool’s errand. So is calorie counting an effective tool as part of a working process or is a futile attempt at dieting success? In this episode, I deep dive into this and reveal to your the truth on calorie...

Is it possible to eat takeaway food and still lose weight? Yes, it is. However, it requires a strategic approach so that you ensure that the takeaway options (and the extent to which you eat them) don’t move you out of a calorie deficit. Choosing the right takeaway is largely dependent on the portion amounts you eat but choosing the right types also plays a part and that is the focus here. So what kind of takeaway is fat loss friendlier? In this episode, I share with you various takeaway...

When you are trying to lose weight, keeping your calories in check and in a calorie deficit is a fundamental necessity.  So what is one to do when they want some dessert or to have a more indulgent snack? Well, all foods can fit but I understand the desire to have options that don’t break the budget (calorie budget that is) to alternate with so that you are not always eating the super high-calorie options.  In this episode, I share 3 low-calorie dessert alternatives to help you control...

Alongside fat loss, muscle building is one of the most popular goals in the health and fitness space. Many times dieters will even want to achieve both. So it is no surprise that “how to build muscle” is a very common query I get as a Sports Dietitian. To achieve muscle gain, you need to focus on the right things, done in the right way, and for the right duration of time. It is about strategy and nutrition is a fundamental pillar of successful muscle mass gaining.  In this episode, I share...

There is no shortage of dietary mistakes being made in the nutrition world. From doing the wrong diets, to believing the wrong things, and to making the most common of mistakes. It is not just about what you should do, but also about what not to do that is very important too. Time to do things the right way! That is why in this episode, I want to share 1 big mistake I see so many dieters make (especially with fat loss) that I want you to stop doing or avoid in the...

In an increasingly busy world, the reliance (or desire) for convenience in our food supply grows too. We are all more busy than ever so it is no surprise alot of people look to easy options when it comes to their nutrition. With this has come the emergence and growing popularity of pre-made meal options. From fresh to frozen varieties, it is no secret that “heat and eat” nutrition is becoming more normal among busy professionals and athletes. Are these pre-made meals good or bad for us? That...

It is no secret that protein is both popular and a fundamental pillar of good nutrition. So it is no surprise that knowing what foods provide protein is an effective way to level up your results. Unfortunately, a lot of people get the protein part of the nutrition equation wrong or simply do not optimize it in the right way. I want to change that by teaching you about 5 categories of protein foods that you can literally "plug n play" right now to improve your diet.  In this episode, I share...

You are trying to lose weight. You are dieting. You are exercising. You are taking supplement XYZ. You are trying food ABC. You are still not seeing the results you want…. Sound familiar? You are not alone. Nor should that be any reason you should not try and overcome this. So what could be causing the lack of goal achievement? Well, there are a great number of possible things getting in your way but today I will share 2 common (yet seldom recognized) reasons for this lack of results that...

For as long as fat loss has been the dominant goal in the nutrition and health space, so too has the question been asked: should I lose weight slowly or quickly? The debate around rapid vs steady fat loss continues and it is one that you need to be aware of and understand better in order to approach your diet more effectively and safely.  So…which one is in fact better to do? Should you try and rapidly shed the weight? Or is a more slow and steady approach the better way to go about...

Protein is a very important macronutrient.  It helps with fat loss, muscle building, as well as performance goals. Therefore, eating enough of it is a very low hanging fruit you can juice to get better results. So it is important that you are also aware of the signs to look out for in order to know if your protein intake game needs a tune up and some work. Are you eating enough protein? Maybe. Maybe not. Let’s explore some signs for the latter.  In this episode, I share 4 signs that you are...

A long-standing question around the fat loss space has been: which is more important, nutrition or exercise when it comes to getting results? In order to make it more contextual and practical, let’s phrase this as: is meal prep or going to the gym more important (and impactful) for fat loss success? The answer is more simple than you may think but it is also perhaps more surprising than you expected. Especially when I tell you the specifics around this topic of discussion.  In this episode, I...

There is so many fat loss diets out there. Countless “dieting tips” that will help you “shred your body to 6 pack abs”.  Different approaches to weight loss that all have some who swear by it and promote it like it’s the be all, end all.  So it is no surprise that many people wonder if time restricted eating is better than classic calorie control dietary approaches. Which is better? Do both lead to fat loss? Which one leads to more weight loss? As a Dietitian and Nutritionist, I have worked...

So many wrongfully assume sandwiches cause weight gain and can’t be consumed on a fat-loss diet. Sandwiches can fit a weight loss plan easily. However, there is one “sandwich” that could be getting in your way though…the BLT. No, I do not mean the Bacon, Lettuce, Tomato sandwich classic. I mean the other BLT: Bites, Lick, Tastes. This thing might be causing your calories to be inaccurate. It may be the reason you are not progressing. It might very well be the secret obstacle you never...

In recent months the World Health Organisation has come out with two seperate statements regarding the consumption of non sugar sweeteners as they relate to health outcomes. One statement was about the use of alternative sweeteners for chronic disease management and weight loss. They suggested that they should not be used for these purposes. The most recent announcement was a major talking point in the nutrition space and caused alot of buzz (negative buzz that is). This was in relation to...

Fat loss is a long term process that requires the right evidence-based strategies to be implemented. However, there is no reason to overcomplicate it or to forget about the power of doing the simple stuff first.  In any goal you pursue, there will be some low hanging fruits you can juice to get you started or simply build some more momentum. Weight loss is no different. There are multiple things you can implement to inject some results into your life.  In this episode, I share 5 easy things...

“HOW TO GAIN MUSCLE WITHOUT GAINING TOO MUCH BODYFAT?” The nutrition question of the day aye. If you are trying to build muscle then you may know that with a calorie surplus and the building of mass, there will be both muscle and fat being accumulated.  So how do you avoid gaining too much bodyfat while doing a muscle-building bulking phase? As a Sports Dietitian and Nutritionist with plenty of experience helping clients build lean muscle the right way, I can help you get on the right...

Milo....but make it protein-esque.  Recently a new product was released: Milo Pro. The new high protein version for health-conscious people/fitness/fat loss goal-ers.  It is hard to look anywhere these days without seeing a protein version of something and Milo followed in these footsteps. The fact is that companies know the hype around protein and know people will buy high-protein versions of food. This means we have to be vigilant to make sure the products we buy are actually backed by the...

Creatine…one of the most popular and most researched supplements out there. From gym-goers to athletes, the benefits of Creatine have been conclusively proven in the research so it is no surprise that more and more forms and types of Creatine supplement products have emerged. This creates a problem, however, with the blurring of the line when choosing which Creatine product to buy. They all can't be the same so nor can they be as beneficial. One has to reign supreme.... So which type (or...

Another day, another newly hyped-up supplement. Berberine has recently trended online on TikTok with many touting it the “nature’s Ozempic” for weight loss. It has also been hyped as a helpful tool for the management of blood sugar levels in diabetics too. How much truth is there to this? Is Berberine actually effective? What is the safety like? So many questions that need to be answered… In this episode, I discuss: What is Berberine?The proposed benefits (what the hype train wants you to...

Something not enough people understand about meal prepping… Working with clients over the years, I have had the privilege of seeing all the different approaches and mindsets that exist around how meal prep is “done” I have seen what people think meal prep should be. I have seen what people think meal prep shouldn't be. And I have seen firsthand how much people frickin OVERCOMPLICATE meal prep and the way they perceive what is “good” vs “ bad” meal prepping. Well, there is 1 thing I want more...

Could it be that the humble potatoes' most popular form is linked to poor mental health outcomes? In recent months there have emerged some new claims about fries that would make a potato lover and flexible dieter feel disappointed. New research has claimed that fries have been linked to an increased risk of depression and anxiety in consumers. How true is this though? Are fries a food to avoid? How do these claims hold up to logic and scrutiny? I wanted to explore this further and separate...

To bulk or to cut? For that is the question! As a Sports Dietitian and Nutritionist, I have helped countless people over the years work on their body composition. With this has come many different questions I commonly get asked but one particular one that is popular is: should I first build muscle or drop bodyfat? The answer to this question is honestly more nuanced and contextual then I can answer without knowing your unique situation but there is some best practice perspective and guidance...