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    No groceries? No kitchen? No problem. Practical tips to keep your nutrition on track
    Tanita Rose
    • Mar 30, 2020
    • 6 min

    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?...
    Eat omega 3s to build healthy cell membranes
    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...
    If most people are lactose intolerant, should I stop eating dairy?
    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!]
    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...
    Four tips to reprogram your mindset from 'normal' eating to eating for performance
    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...
    Portobello beef burger
    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...
    Eating around training - A food focused approach
    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...
    Banana berry kefir smoothie
    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...
    From daily life to competition prep - four simple tips for healthy eating habits
    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...
    A healthy body is a resilient body
    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!]
    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...
    Four reasons I choose to eat pasture raised meat
    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....
    Chicken and rice noodle bake
    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...
    Health halos and nutrient claims - can you trust what the food label tells you?
    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!]
    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]
    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!]
    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?
    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?
    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]
    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...
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    Tanita Rose Fitness | Melbourne, Australia | 2018

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