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Rachael | Dietitian

@rb.dietitian

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Accredited Practising Dietitian
Evidence based nutrition content 🤓

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3

5 years ago

I think we all know that sleep is very important for health😴

In this post we look a bit deeper into the relationship between sleep and nutrition 💤🍴 by @rb.dietitian

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5 years ago

In the previous post we looked at a few reasons why you might experience bloating, in this post we explore some other potential causes👍🏻

Note: The potential causes of bloating are not exclusive to those listed in this post and are not described in detail. If you are concerned about any symptoms you experience it is best to seek medical advice and assistance from a dietitian. by @rb.dietitian

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5 years ago

If you do not already have a diagnosed condition (like coeliac disease or irritable bowel disease) that is making you feel bloated, then this post is for you ✅

✨Stay tuned for part 2 ✨

Note: The potential causes of bloating are not exclusive to those listed in this post and are not described in detail. If you are concerned about any symptoms you experience it is best to seek medical advice and assistance from a dietitian. by @rb.dietitian

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5 years ago

Scale weight is just a measure of how much your body weighs at a point in time, it does not differentiate between fat mass and everything else that makes up your body weight (i.e., muscle, organs, bone, water).

When people say they want to lose weight, what they really mean is that they want fat loss. This is a very important point to consider. Understanding this can help mitigate some anxiety around the number on the scale.

So, if daily fluctuations in body weight are not always indicative of fat gain or loss, what can influence our scale weight day-to-day?

See the above images for more information✅ by @rb.dietitian

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6 years ago

A very well articulated piece by @aaronhoey_ that I think is valuable for people to read!

Good on ya champ 😎

#Repost @aaronhoey_ with @make_repost
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Don't you love how everyone seems to be an expert on nutrition?
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Maybe its because everyone eats food, and thus feels like their anecdotal experience holds some form of value in a world which seems to at times be obsessed with food rules and nutrition nuance.
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Never is the Dunning-Kruger effect more evident than listening to the average person talk about nutrition, with all the fad diet buzzwords out in full swing.
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Popular media does little to assist in this area, with mainstream media outlets such as magazines, newspapers and TV often cherry picking research in order to generate headlines and create interest.
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So where should we gather our information from? If you're scientifically minded, the scientific literature is a great place to garner knowledge. However, what is often forgotten is the fact that the ability to interpret scientific data is a full time job which requires skills which most individuals lack, having not been taught these skills at tertiary education institutions.
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The majority of us then turn to authority figures within the industry in order to simplify and communicate the information elucidated from science. Unfortunately, this results with many people listening to people with conflicting beliefs, and thus it becomes incredibly difficult to discern fact from fiction. by @rb.dietitian

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6 years ago

A previous post of mine covered why people often struggle with dietary success. In this post we delve into some components that may increase the probability of one achieving dietary success 🏅

Also note, in the context of this post ‘dietary success’ refers to individuals attempting to achieve fat loss. by @rb.dietitian

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6 years ago

There is no doubt that the last couple of months have been a rollercoaster for many of us and our day to day lives have changed dramatically (especially in Melbourne😅). Spending more time at home means we have more time to be bored and more access to food, especially those ‘snack foods’ you wouldn’t necessarily pack in your work lunch box (for lack of a better term)🧁🍫🍪🍟

Firstly, I believe it is important to acknowledge that our lives right now aren’t how they would usually be. We are still limited in the physical activity we can do 🏋🏻‍♂️, and the limited social interaction 👭 can really take its toll on one’s emotional wellbeing. Some of these changes can contribute to increased snacking and cravings.

Using food as an emotional crutch for other issues in your life may have ramifications which lead to one feeling guilty and can decrease self esteem. Having some techniques for managing snacking at your disposal may ensure that you can manage the factors that may cause your snacking to get out of hand! by @rb.dietitian

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6 years ago

I see weight management as quite a controversial topic which is why I haven’t posted much about it 😬. This post isn’t for or against dieting, its just based off observation of the characteristics required for dietary success, whatever the goal may be.

Too often, the culprit behind dietary failure is believed to be a lack of willpower or lack of discipline when in reality there is a multitude of variables that impact an individual’s ability to achieve dietary success.
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#nutrition #dietitian #diet #dieting #nutritionist #calories #macros #nutrients #health #wellness #healthyeating #healthylifestyle #dieititiansofinstagram #macronutrients #healthyliving #fad #dieting by @rb.dietitian

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6 years ago

Iodine is essential for thyroid function and a well-functioning thyroid is essential to the vast majority of physiological systems. So basically, the thyroid is pretty important⭐️. The thyroid uses iodine to make the thyroid hormone T4 (and the active version, T3), this process is triggered by another hormone released from your brain called thyroid stimulating hormone (TSH).

Although iodine deficiency isn’t common in Australia, it is a potential cause of hypothyroidism aka underactive thyroid. * If dietary iodine is inadequate, the thyroid will not be able to make thyroid hormone. In extreme deficiency, sometimes the thyroid gland will enlarge to trap more iodine from the bloodstream, this is known as goitre.

⚠️Iodine supplements are not usually recommended unless iodine deficiency is the root cause of any thyroid dysfunction, because excess iodine can also cause goitre or worsen an underactive thyroid. It is best to seek medical or dietetic advice before supplementing.

µg = micrograms
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.#nutrition #dietitian #diet #dieting #nutritionist #calories #macros #nutrients #health #wellness #healthyeating #healthylifestyle #dieititiansofinstagram #macronutrients #healthyliving #iodine #iodinedeficiency #thyroid #hypothyroidism by @rb.dietitian

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6 years ago

Vitamin A, D, E and K are fat soluble vitamins, meaning they require fat for optimal absorption. When supplementing with these vitamins, they are best absorbed when they’re paired with a fat source. If possible, choose high quality fat sources like unsaturated fats found in foods such as nuts, seeds, olive oil, avocado and oily fish 🥜 🥑 🐠
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#nutrition #dietitian #diet #dieting #nutritionist #calories #macros #nutrients #health #wellness #healthyeating #healthylifestyle #dieititiansofinstagram #macronutrients #healthyliving #vitamins #supplements by @rb.dietitian

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6 years ago

Polycystic ovary syndrome (PCOS) is a complex hormonal condition that can affect women once they reach reproductive age. The management of PCOS can be quite controversial 🤭, especially when it comes to diet and medication.

🍞 Gluten is a popular victim in the diet world.
- However, there is no evidence of any benefit or harm in women with PCOS consuming gluten.
- It usually sees some improvements because a gluten-free diet often reduces the carbohydrate intake overall, since all gluten-containing grains are not often substituted for gluten-free alternatives💡
- Lowering carbohydrates overall can assist with blood glucose management, as insulin resistance is often a component of PCOS.

🥛 Many women are concerned about the implications of consuming dairy due to the naturally occurring hormones in milk.
- The evidence is currently inconclusive either way. Some literature has shown that dairy consumption had no significant effect on PCOS symptoms.
- However, there is some evidence to suggest that dairy can exacerbate acne (which is a common feature of PCOS) so in this case you could potentially reduce intake to see if there are any improvements rather than cutting it out completely, but keep in mind that calcium alternatives would also need to be prioritised.
- It is best to work with a dietitian to assist as you don’t want to be cutting out a food group without replacing or substituting with alternatives that have the nutrients you’d be missing out on.
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#nutrition #dietitian #diet #dieting #nutritionist #calories #macros #nutrients #health #wellness #healthyeating #healthylifestyle #dieititiansofinstagram #macronutrients #healthyliving #pcos #pcosawareness #pcosawarenessmonth #pcosdiet by @rb.dietitian

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6 years ago