Research and Evidence Based

Resources for your health and Performance

Stay Lean and Maximise Recovery from an Injury

Whether you’re an athlete or gym junkie, an injury will knock you back physiologically and psychologically. I’ve lost count of the number of times people fall into the ‘all or nothing approach’ and eat poorly when not able to train. However, proper nutrition is very important for healing and recovery so you can get back to what you love doing! Here are my top nutrition tips for recovering faster from an injury.

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Gut Troubles?

Research shows that 10-25% of people experience gut troubles to some degree. A little bit of bloating from time to time is normal. If your symptoms of abdominal pain, discomfort, or change in bowel habits is constant, you may be suffering from Irritable Bowel Syndrome (IBS).

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A delicious protein packed, vegetarian dish of eggs, tomatoes, and spices popular across the Middle East and North Africa. Enjoy at breakfast, lunch or dinner.INGREDIENTS½ red onion2 tsp olive oil1 clove garlic2 tsp smoked paprika1 capsicum, diced½ bunch parsley420g...

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Fruity Black Rice Porridge

INGREDIENTS 1 cup black rice, soaked overnight1 can coconut milk1 tbsp. maple syrup1/3 cup coconut flakes Fruits as you like: mango, passionfruit, banana, kiwi, pineapple METHOD 1. Let rice soak overnight (up to 8hrs). Drain and rinse well. 2. Place rice in a saucepan...

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Protein Bars – Which one suits you?

Many people are choosing to include supplementary foods such as protein bars in their diets. This has led to an increase in the number of protein bars available on supermarket shelves as companies take advantage of their popularity. Question is should we be including...

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On-the-Run Winter Breakfasts

The mornings are getting a lot colder as winter approaches! Getting out of bed starts getting harder and the snooze button on the alarm clock is getting more a of workout than usual. Looking forward to a healthy, warm and fuzzy breakfast may just be the motivation to...

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Pre-Workout Macchiato Muffins

These muffins are great pre-workout energy combining carbohydrate necessary to fuel muscles and caffeine for that boost you may need coming into an arvo session.   (makes 14)   INGREDIENTS: 2 1/4 cups wholemeal flour 1 tablespoon baking powder ½...

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Plant Based Diet – How to Guide

What can I eat? Nutritionally speaking, a plant-based diet includes all the good stuff. Being the main difference from following a vegetarian or vegan diet, a plant-based diet aims to include minimally processed foods. Massive tick as you are automatically removing...

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Q & A with Titans Fitness Coogee

Can you please tell me a little bit about yourself, your current role and how your passion for nutrition developed? Most people know me at Titans Fitness as a Group Exercise Instructor teaching Spin, BodyPump, GRIT and HIIT classes. As with most instructors, I also...

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