Eat Smart Nutrition Consultants are Holly Frail, Kerry Leech, Lauren Nugent, Joseph Spelta, Peta Carige, and Peita Stanfield. We are a team of dedicated consultant Dietitians established in Brisbane for over 20 years and more recently on the Gold Coast. As experienced Accredited Practicing Dietitians we are able to provide nutrition advice for treating a wide range of clinical and lifestyle based nutritional problems on an individual basis.

We all have a background in sport and fitness and are considered to be some of the best known and well-respected Dietitians in Queensland. We are consultants to many of Queensland's, and some of Australia's, well known athletes and sporting teams including the Brisbane Broncos, the Australian Netball Team, the Queensland Academy of Sport and the Australian Institute of Sport, as well as corporate health programs for active people. We use the skills and knowledge of sport and activity to help in achieving your goals of a healthier lifestyle. We all have extensive experience in the area of weight and body fat loss, with the ability to personalize your program and be flexible to suit your lifestyle.

Eat Smart Nutrition Consultants are proud to work for the following clubs and organisations.

What's New!

JULY 2010

ARE YOU PLANNING ON RUNNING THE BRIDGE TO BRISBANE?
let one of the Eat Smart experts help you with your training diet. Check for your closest clinic and ring direct to book!!



CANNY COOK CORPORATE DEAL

The Canny Cook offers healthy meal planning for families, athletes and executives. So whatever your lifestyle start planning today with The Canny Cook.

The team at The Canny Cook have offered Eat Smart Clients the opportunity to register at corporate discount rates.

You can give yourself a canny cook to take home for just $15 for 3 months subscription including a FREE Lunchbox Bible book packed with 251 pages of recipes and tips for great lunch ideas.
Over $44.90 of value for $15, for more details and how to order, CLICK HERE.

Emerging Research

New research investigating the effects of both resistance exercise (weight training) and diet manipulation (via no-fat milk feeding), is suggesting some promising results on the weight loss front.

Young women who completed resistance training and drank 500ml of no-fat (skim) milk immediately after their workout and again 60min later, had better results in both gaining lean muscle tissue, AND losing body fat than those who only implemented one strategy.

There appears to be potential benefits to drinking milk after your training sessions to improve body composition (increases in muscle and decreases in body fat); increase strength and it may improve bone health as well.

(From JOSSE, A. R., J. E. TANG, M. A. TARNOPOLSKY, and S. M. PHILLIPS. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Med. Sci. Sports Exerc., Vol. 42, No. 6, pp. 1122–1130, 2010)

HOLLY is back in the country and will be resuming her normal clinics.
If you have any queries regarding your appointment, please call your specific clinic reception and talk to them. Clinic contact details can be found at our CLINIC HOURS page.


NEW RECIPIES
Quirky Quinoa – Pronounced “Keen-wa”, Quinoa is an ancient grain which is gluten free and higher in protein than many other grains.  Use it in place of couscous, burghul or rice – or try the recipes below

Click here to access:
Lebanese Flavoured Lamb with Quinoa Tabouli, and Indian Chicken Quinoa

Monthly Tip

Are you getting enough SUN?


Vitamin D


Living in ‘the Sunshine State’ it may come as a surprise that a reasonable portion of our population is actually Vitamin D deficient.  Vitamin D we typically get from exposure to the sun but is also available through food sources.  An increasing number of us are not experiencing regular sun exposure as we spend daylight hours working indoors & in fact avoid sun exposure due to skin cancer risk.  However, there is now also mounting evidence suggesting that a lack of Vitamin D may also increase the risk of some cancers.

So what is vitamin D? It is one of our fat soluble vitamins and through various pathways and mechanisms assists the body with calcium absorption, regulation and healthy bone development.

What happens if I don’t get enough? Long term deficiency results in impaired bone mineralization and can lead to thin, brittle or soft bones. Long term deficiency can result in diseases such as rickets (impeded growth at childhood), osteomalacia (bone thinning disorder) or osteoporosis (reduced bone density).

Where can I get it? Vitamin D is not highly abundant in food sources however the best sources are fatty fish such as salmon, tuna, mackerel, sardines and cod liver oil. The easiest way to get your required intake of Vitamin D is from the sun. It takes just a few minutes in the peak daylight hours with your arms, hands and face exposed to get the amount of Vitamin D required daily.

So how do I get enough Vitamin D without increasing my risk of skin cancers?
Eat plenty of oily fish – not only will it provide you with vitamin D but it will supply you with essential omega 3 fatty acids.
If you spend most of your daylight hours  in the office, try to get out of the office in your lunch break - go for a walk or eat your lunch in a park. 
Instead of exercising inside in a gym, go outside for a walk/run.
Remember 5-10 minutes of sun exposure is all you need to meet your requirements.  If you’re out for longer than this don’t forget to cover up and use sunscreen

What about in Winter, do I need more?
The recommendation is for 10-30 minutes exposure two times per week, in between 10am-3pm.

Can’t I just take a vitamin D supplement?
You can, however vitamin D is better absorbed via the skin than the digestive tract so a small amount of sun exposure tends to work best.

Should I get my vitamin D levels checked?
If you are concerned, ask your doctor for a blood test.

How do I know if I’m deficient in vitamin D?
Often times you won’t until you have a bone issue.  In fact, even those who we would presume to have high vitamin D levels such as cricketers or outdoor workers, sometimes have low vitamin D levels.  We do not yet know why some people maintain good vitamin D levels while others don’t.

Vitamin D is an important micronutrient that acts more like a hormone than a vitamin, so make sure you’re getting your twice-weekly dose of vitamin D for strong bones, reducing your cancer risk & lifting your mood!

Check our archived tips for some great advice

Archived Tips