November 24, 2016


Stress fractures are among the top 10 injuries sustained by runners, with women more likely to suffer a stress fracture than men. The tibia bone is the most common area for stress fractures in female runners.

Whilst biomechanics and training load can play a significant role in the development of a stress fracture, dietary factors such as low intake of key nutrients and/or insufficient calorie intake can significantly increase your risk of a stress fracture.

The female athlete triad is a combination of factors that can lead to reduced bone mass which increases the risk of stress fractures. The sequence of events usually begins with low energy availability and under nutrition due to mismatch of nutrition intake and exercise expenditure.

A prolonged period of calorie deficit results in the athlete becoming underweight which can then lead to menstrual disturbances. This in turn leads to estrogen deficiency, and the dysfunction of other hormones required for bone health resulting in impaired...

October 18, 2016

Only 2% of Australians are eating the recommended 5 serves of vegetables per day according to the latest findings from Roy Morgan Research. Below are seven si

March 8, 2016

As an endurance athletes you need to pay a lot more attention to your diet than the average person, due to the demands you are making on your body which increases your need for a wide range of nutrients.


To optimise your performance, recovery and general health, I strongly recommend that you eat a wide range of whole foods and limit your intake of processed and packaged foods. The following foods are nutritional powerhouses that should be included in all athletes diets.

  • Eggs

Eggs provide a complete protein as they contain the essential amino acids that our bodies cannot produce themselves. They are the building blocks of muscular growth. Whilst egg yolks have a high concentration of omega-3 fats. Omega-3s are thought to play an important role in reducing inflammation throughout the body. Free range and/or organic eggs are have the highest concentration of nutrients due to their diet and foraging. Happy chickens lay superior eggs.

  • Bananas

A medium sized banana provides around...

February 5, 2016

Modern day busy lifestyles often mean we spend so much time rushing from one place to the next that we often make poor food choices because of convenience and hunger.

There have been times I have found myself waiting in line to pay for fuel and scanning the shelves to see what I can eat that's reasonably healthy to get me through to dinner.

A yogurt coated muesli bar, that's healthy isn't it?


The fact is most packaged snack products are either high in sugar or low in nutrients and often both of these things. They may fill a gap but it will be temporary and leave you craving more sugar.


The best way to avoid poor snack choices is to carry your own with you (at all times!).


Here are my top 10 snacks that are healthy and portable:

  1. Hard Boiled Eggs                                                                                                                   Whilst these are not something you can leave lying around in your handbag for hours, keeping some hard boiled eggs in the fri...

January 4, 2016

Makes 12



  • 2 cups old-fashioned rolled oats

  • 1 cup unsweetened shredded coconut

  • 1/2 whole raw almonds

  • 1/2 cup whole raw cashews or peanuts

  • 1/2 cup sesame seeds

  • 1/2 cup raw sunflower seeds

  • 1/2 cup chopped dates or raisins

  • 1 1/2 cups tahini or peanut butter

  • 1/2 cup honey

  • 1 teaspoon vanilla extract



1. Preheat the oven to 180°C.

2. Generously coat a 10-inch by 15-inch baking sheet with cooking spray.

3. In a large bowl, combine the oats, coconut, almonds, cashews or peanuts, sesame seeds, sunflower seeds, and dates or raisins.

4. Combine the tahini or peanut butter and honey in a bowl, and heat in the microwave on high for 1 minute. Add the vanilla extract, and mix well.

5. Add to the oat mixture, and stir until well combined.

6. Pour the mixture onto the prepared baking sheet and, with wet hands, pat into a rectangle about 1-inch high (it will be about 10 inches by 12 inches).

7. Bake for 15 minutes or until the edg...

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