No groceries? No kitchen? No problem. Practical tips to keep your nutrition on track
If you set a goal to lose fat or build muscle, you assume that you'll be able to train at your gym and freely shop for groceries, right?...
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Tanita Rose
- Mar 5, 2020
- 3 min
Eat omega 3s to build healthy cell membranes
You are what you eat. And so are your cells. Each of the tiny 100 trillion cells in your body has an outer layer called the membrane. The...
Tanita Rose
- Mar 5, 2020
- 2 min
If most people are lactose intolerant, should I stop eating dairy?
A lot of popular claims about food are utterly illogical, yet ironically convincing. It's tricky to spot the common errors in reasoning...
![Choosing your carbohydrates [Food list!]](https://static.wixstatic.com/media/e0abfb_98c92af19c57488881bf2dac93455737~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/e0abfb_98c92af19c57488881bf2dac93455737~mv2.png)
Tanita Rose
- Feb 10, 2020
- 3 min
Choosing your carbohydrates [Food list!]
'Should I avoid carbs completely, or eat carbs at each meal for fuel?' Here is an excellent, all too common example of a binary question...
Tanita Rose
- Oct 25, 2019
- 4 min
Four tips to reprogram your mindset from 'normal' eating to eating for performance
'Congratulations on your competition! No more dieting, huh? So, it's back to eating normally again?' Each time I hear this question, I...
Tanita Rose
- Oct 9, 2019
- 4 min
Portobello beef burger
If you're looking for a complete protein that's delicious, nutrient dense and easily digested, beef mince is an excellent choice. It's...
Tanita Rose
- Aug 28, 2019
- 5 min
Eating around training - A food focused approach
Training creates the stimulus for results, but proper nutrition is essential to make the most of each session. Training sets the scene...
Tanita Rose
- Aug 18, 2019
- 4 min
Banana berry kefir smoothie
Here's a simple recipe to add something different to your repeated plates of food. I'm not a big smoothie person, but there's something...
Tanita Rose
- Aug 15, 2019
- 4 min
From daily life to competition prep - four simple tips for healthy eating habits
In a society of meal plans, diet books, nutrition apps and #cleaneating, food confuses the hell out of us. Why is that? Eating energising...
Tanita Rose
- Jul 2, 2019
- 4 min
A healthy body is a resilient body
Last week I cheated on my diet four times and my body barely noticed. Ok, that's not entirely true. I'm not on a 'diet'. I eat food. I...
![Bone broth - how does it help digestion? [Infographic!]](https://static.wixstatic.com/media/e0abfb_571a3e52932b4d29a66413e42f2abc61~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/e0abfb_571a3e52932b4d29a66413e42f2abc61~mv2.png)
Tanita Rose
- May 9, 2019
- 7 min
Bone broth - how does it help digestion? [Infographic!]
Bone broth or animal stock has recently attracted attention for its health effects. There's a general understanding that it's excellent...
Tanita Rose
- Apr 26, 2019
- 4 min
Four reasons I choose to eat pasture raised meat
Toxins, taste, fats and nutrients. These are the reasons that I choose to eat beef that's pasture raised rather than factory farmed....
Tanita Rose
- Apr 26, 2019
- 3 min
Chicken and rice noodle bake
Are you bored of eating the same old plate of chicken, rice and veggies? Here's an easy substitute that you can use to transform your...
Tanita Rose
- Apr 17, 2019
- 7 min
Health halos and nutrient claims - can you trust what the food label tells you?
All health claims are misleading. Even if it's about a real food. Here's the reason. If you take a single feature of a food - it could...
![A carb is (not just) a carb [infographic!]](https://static.wixstatic.com/media/e0abfb_2e8b0a1e2b09457aa836d95c98e3925c~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/e0abfb_2e8b0a1e2b09457aa836d95c98e3925c~mv2.png)
Tanita Rose
- Apr 2, 2019
- 4 min
A carb is (not just) a carb [infographic!]
A carb is a carb is a carb, right? That's the assumption behind the popular suggestion to steer clear of 'white' carbs - bread, pasta,...
![Tracking your micros from food [Part 3] - Is your data accurate? [n = 1 experiment #2/2019]](https://static.wixstatic.com/media/e0abfb_dcec0818da0d450fa9d8f5e3018b574f~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/e0abfb_dcec0818da0d450fa9d8f5e3018b574f~mv2.png)
Tanita Rose
- Feb 28, 2019
- 7 min
Tracking your micros from food [Part 3] - Is your data accurate? [n = 1 experiment #2/2019]
Have you noticed that the nutrient composition of the same food can be a little different across different data sets? Unless you happen...
![Vitamin C [Nutrient feature!]](https://static.wixstatic.com/media/e0abfb_6e9e0808ae9c450a8ac09f9dd62cd300~mv2_d_2250_2250_s_2.jpg/v1/fill/w_454,h_341,fp_0.50_0.50,q_90,enc_auto/e0abfb_6e9e0808ae9c450a8ac09f9dd62cd300~mv2_d_2250_2250_s_2.jpg)
Tanita Rose
- Feb 27, 2019
- 3 min
Vitamin C [Nutrient feature!]
Can you guess what all of these foods have in common? They are all excellent sources of vitamin C. Here's something fascinating that I...
![Tracking your micros from food [Part 2] - How do I do it?](https://static.wixstatic.com/media/e0abfb_939dda1cb5ac4304ad6e2256c0923f74~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/e0abfb_939dda1cb5ac4304ad6e2256c0923f74~mv2.png)
Tanita Rose
- Feb 20, 2019
- 5 min
Tracking your micros from food [Part 2] - How do I do it?
For many years, I've been a My Fitness Pal user (translation: addict). I've deliberately cut this back in the last 12 months while not...
![Tracking your micros from food [Part 1] - Should I bother?](https://static.wixstatic.com/media/e0abfb_f84e7884bc4d4861b9214cf1e8aca362~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/e0abfb_f84e7884bc4d4861b9214cf1e8aca362~mv2.png)
Tanita Rose
- Feb 14, 2019
- 5 min
Tracking your micros from food [Part 1] - Should I bother?
Hands up if you've used a calorie or macro counting app before? That's most of us. I can't count the number of times that I've logged in...
![Can I still meet my micros if I can't access fresh produce? [n = 1 experiment #1/2019]](https://static.wixstatic.com/media/e0abfb_1eb53a9e8b1c48a0ab4fb9e1c21161b2~mv2_d_3024_4032_s_4_2.jpg/v1/fill/w_454,h_341,fp_0.50_0.50,q_90,enc_auto/e0abfb_1eb53a9e8b1c48a0ab4fb9e1c21161b2~mv2_d_3024_4032_s_4_2.jpg)
Tanita Rose
- Feb 8, 2019
- 3 min
Can I still meet my micros if I can't access fresh produce? [n = 1 experiment #1/2019]
Can you guess what these foods have in common? They are all on my list of top nutrient dense foods that aren't fresh produce. I initially...