I gets lots of nutritional based questions on instargam and although I have some basic qualifications through my cert 3 fitness, I always feel reluctant giving specific advice. Cue the expert! I thought I would call on the knowledge of Clinical Nutritionist Malissa Fedele to answer some of the most common questions I get asked.
1. I have always had exercise down pat but could definitely improve my food/diet. Where would you suggest I start?
My first place to start would be simply reducing the amount of foods which are
found in packets and boxes and aiming for real foods which are as close to
their natural state as possible. This is a great way to introduce wholesome
foods into your diet without the stress of following any specific “diet” or “plan”.
Start slow and enjoy introducing new foods into your diet. A little tip here when
you are shopping would be to avoid the middle isles of your grocery store and
stick to the outside isles as they are generally the fresh/wholefood produce
isles. Secondly, up your water intake! This is something we often miss and
can make a huge different to how you feel and your health in general.
2. What top 3 foods should we have in our diet that we may not know
There are not 3 individual foods that are particularly essential to have in your
diet but more so 3 different food groups which I will list below including the
benefits of each:
Protein – The building materials for our body. Amino acids (what make up
protein) are essential for the growth and repair of tissue (muscle development,
recovery) and also essential for synthesizing hormones, enzymes,
lipoproteins, antibodies etc.
Carbohydrates – Complex Carbs are the body’s main source of energy to fuel
your everyday functions. Majority of carbs are rich in fiber, which is important
for digestion. Carbohydrates also contain vitamins and minerals.
Healthy Fats – Fats make up the cellular membrane, nourish our hormones,
protect blood vessels, nerves and other organs and have an important role in
assisting with the absorption of other vitamins/minerals (A,D,E & K).
3. How do you feel about counting calories?
This really just depends on the individual and what their specific goals are.
Some people who are on a weight loss journey or are trying to achieve a
fitness goal in a specific period of time do benefit from counting calories.
However, I do think that counting calories can become very overwhelming and
we shouldn’t base our life around numbers for a long period of time. You can
still be healthy and achieve a goal without calorie counting. It’s all about being
mindful about what we eat every day and how often we move our body.
Personally, I couldn’t think of anything worse than counting every single
calorie I put into my body every day just “because”. Instead, I choose to listen
to my body, eat when I am hungry, choose foods are nourishing and exercise
because I enjoy it. I’d much rather count “nutrients” or things like “colours on my plate” than calories. By this I mean when you make a meal look for things
– How many colours are in this meal?
– How many veggies am I eating?
– What specific nutrients are in this dish?
– How do I feel after eating these foods?
4. I eat very basic and convenient. Could I be lacking in nutrients and how do I go about finding out?
When nourishing your body it is really important to first tick off all your
macronutrient requirements with each meal and aim for colourful, wholesome
foods. This is a great way to make sure you are giving your body what it
needs. When you prepare your food aim for the following (I have simplified
everything using hand portions to make it easy and clear for you):
– 1-2 palms of lean protein – This includes chicken, beef, tofu, fish etc.
– 1 cup (cup your hand) of Carbohydrates – This includes foods like rice,
pasta, potato, legumes etc.
– 2 fists of veggies – Always do your best to have a dark leafy green on
your plate as well as other vibrant veggies.
– 1-2 Thumbs of Fat – This includes olive oils, coconut oils, nuts/seeds,
Aiming to cover those bases is a great way to nourish your body.
5. How do you feel about Supplements and how do we make sure we are
taking right ones?
Supplementing can be a great way to ensure you are getting everything you
need. However, supplements are secondary and your diet is primary. You
cannot out-supplement a diet that is lacking in nutrients and you shouldn’t
want to do that anyway. Before considering supplementation, take a good
look at what you are eating and if you are ticking off majority of your needs
with the wholesome foods you choose to eat every day. So for example, if you
are considering taking something like Iron, first check to see how much Iron-
rich food you consume daily etc.
When it comes to making sure you are taking the right supplements for you it
is important to always seek advice from a health professional who be able to
analyse your dietary and lifestyle choices. It is also very important to get your
bloods taken by your doctor as this will assist in identifying any deficiencies.
There are so many fancy supplements on the market right now with very
appealing labels and claims but unless your body is really lacking in a specific
nutrient it isn’t really necessary for you to be spending your money on these
types of supplements. I suggest first addressing your dietary choices and then
seeking advice from a health professional before starting any new
supplements, as they will be able to tell you exactly what you need.
6. Foods for pre and post workout. What do we need? What is best for our
bodies. Difference for pilates and weights?
Your pre and post workout nutrition should contain both protein and
carbohydrates. Carbs are our main source of fuel that is burnt while we
workout and protein is what assists our muscles to recover and develop. Of
course, all our goals are different as well as our nutritional requirements but
having these food groups pre and post workout (I’d say 1-2 hours pre and
30mins post) will help you to feel strong during your workout and replenish
your body post workout.
7. Weight loss is basically calories in calories out but we want to make sure we are still getting adequate nutrients. What is the best way to approach weight loss / management?
I always suggest speaking to a health professional that will be able to help
you with your weight loss journey. Our bodies are very individual and we all
require different dietary approaches and having the support of a nutritionist
will ensure that you are on track and getting everything you need.
8. I feel there is so much fuss in the health and wellness industry and it all seems very confusing. I keep it very simple and don’t follow a diet. Do you agree? What do you recommended when dealing with clients?
Keeping it simple and listening to your body is honestly the best way to be.
We really don’t need to complicate things. My simple tips include:
– Eat when you are hungry, Stop when you are full (take time to actually
– Aim for foods that are as close to their natural state as possible
– Avoid heavily processed and high sugar foods
– Eat all your macronutrients with every meal
– Drink mostly water
– Reduce caffeine intake and alcohol consumption to as minimal as
– Get sunshine daily, aim for 8 hours of sleep, move your beautiful body
and smile every day!
9. What are you thoughts on fasting?
There is a lot of hype around fasting right now and lots of conflicting evidence.
Personally, for women I say avoid fasting and focus more on eating your 3
wholesome meals a day. Some evidence has shown that fasting can result in
higher levels of the stress hormone cortisol which can lead to hormonal
imbalances, weight gain, skin issues, anxiety etc. Women are built a little
different to men and majority of evidence shows that these benefits are mostly
true for men. Of course, it restricts your calorie intake, which can be beneficial
for weight loss. But from a holistic health point of view, it is best to focus on
nourishing your body often.
10. What would be your #1 nutritional advice
Be kind to yourself when it comes to nutrition. Go back to basics, eat foods
that are closest to their natural state as possible, aim to always have lots of
colour on your plate, eat from all food groups and please, drink water.
Nutrition doesn’t need to be complicated.
11. Lastly (and most importantly haha), what is your favourite food?
Probably not what you expect me to say (I’m sure you would assume that a
nutritionist favourite food is broccoli or kimchee… but not me) I come from a
big Italian family and traditional food has always played a huge part in my
upbringing. My favourite food of all time is pasta! Traditional spaghetti with a
delicious homemade red sauce makes me so happy, I absolutely love it! Food
is an integral part of life. It brings us not just nourishment but also joy. It
creates family and connection. Learn to love food and feel good about what
you are eating.
PERSONAL AND NON-PERSONAL INFORMATION
WHAT IS NON-PERSONAL INFORMATION AND HOW IS IT COLLECTED AND USED?
Non personal information is information that cannot identify you. If you visit this web site to read information, such as information about one of our services, we may collect certain non-personal information about you from your computer’s web browser. Because non-personal information cannot identify you or be tied to you in any way, there are no restrictions on the ways that we can use or share non-personal information. What is personal information and how is it collected? Personal information is information that identifies you as an individual, such as your name, mailing address, e-mail address, telephone number, and fax number. We may collect personal information from you in a variety of ways:
When you send us an application or other form
When you conduct a transaction with us, our affiliates, or others
When we collect information about in you in support of a transaction, such as credit card information
In some places on this web site you have the opportunity to send us personal information about yourself, to elect to receive particular information, to purchase access to one of our products or services, or to participate in an activity.
ARE COOKIES OR OTHER TECHNOLOGIES USED TO COLLECT PERSONAL INFORMATION?
If you choose to modify your browser settings to decline cookies, you may not be able to fully experience the interactive features of the That Pilates Passion websites you visit.
HOW DOES THAT PILATES PASSION USE PERSONAL INFORMATION?
That Pilates Passion may keep and use personal information we collect from or about you to provide you with access to this web site or other products or services, to respond to your requests, to bill you for products/services you purchased, and to provide ongoing service and support, to contact you with information that might be of interest to you, including information about products and services of ours and of others, or ask for your opinion about our products or the products of others, for record keeping and analytical purposes and to research, develop and improve programs, products, services and content.Finally, we may use your personal information to protect our rights or property, or to protect someone’s health, safety or welfare, and to comply with a law or regulation, court order or other legal process.
DOES THAT PILATES PASSION SHARE PERSONAL INFORMATION WITH OTHERS?
We may be legally compelled to release your personal information in response to a court order, subpoena, search warrant, law or regulation.We may cooperate with law enforcement authorities in investigating and prosecuting web site visitors who violate our rules or engage in behavior, which is harmful to other visitors (or illegal). We may disclose your personal information to third parties if we feel that the disclosure is necessary to protect our rights or property, protect someone’s health, safety or welfare, or to comply with a law or regulation, court order or other legal process.
HOW IS PERSONAL INFORMATION USED FOR COMMUNICATIONS?
We may and you consent to us contacting you periodically by e-mail, mail or telephone to provide information regarding programs, products, services and content that may be of interest to you. In addition, some of the features on this web site allow you to communicate with us using an online form. If your communication requests a response from us, we may send you a response via e-mail. The e-mail response or confirmation may include your personal information. We cannot guarantee that our e-mails to you will be secure from unauthorized interception.
You agree that all agreements, notices, disclosures and other communications that we provide to you electronically satisfy any legal requirement that such communications be in writing.
HOW IS PERSONAL INFORMATION SECURED?
We have implemented generally accepted standards of technology and operational security in order to protect personally-identifiable information from loss, misuse, alteration, or destruction. Only authorized personnel and third party vendors have access to your personal information, and these employees and vendors are required to treat this information as confidential. Despite these precautions, we cannot guarantee that unauthorized persons will not obtain access to your personal information.
This site contains links to other sites that provide information that we consider to be interesting.That Pilates Passion is not responsible for the privacy practices or the content of such web sites.
HOW CAN A USER ACCESS, CHANGE, AND/OR DELETE PERSONAL INFORMATION?
You may access, correct, update, and/or delete any personally-identifiable information that you submit to the web site. You may also unsubscribe from mailing lists or any registrations on the web site. To do so, please either follow instructions on the page of the web site on which you have provided such information or subscribed or registered or contact us at email@example.com.
This Agreement applies to all of the products, services and websites offered by this website and That Pilates Passion, any Website software that you have embedded on a web site or are about to embed (“Widgets”), and any applications (“Apps”) created by us whether available through a social networking site or its subsidiaries or affiliated companies.
The information presented on this Website is in no way intended as medical advice or as a substitute for medical treatment. This information should only be used in conjunction with the guidance and care of your doctor or medical professional.You should consult a medical professional before beginning any diet, nutrition, or fitness plan offered by us.
We reserve the right to refuse or cancel your account. We also reserve the right to cancel your membership should you breach this Agreement, or any other posted policy on the website. The contents of this website are to be used for informational purposes only.
PARENTAL OR GUARDIAN PERMISSION
You must be 18 years or older to use this website and by providing information about yourself you are representing that you are 18 years of age or older.If you are under 18 years of age, you are required to have your parent or legal guardian contact us prior to use.
LICENSE AND SITE ACCESS
That Pilates Passion grants you a limited license to access and make personal use of this website and you may not download (other than page caching) or modify it, or any portion of it, without our express consent.Our website or any part of it must not be reproduced, duplicated, copied, sold, resold, or otherwise exploited for any commercial purpose without our express consent.
YOUR MEMBERSHIP ACCOUNT
If you subscribe to and use the Website, you are responsible for maintaining the confidentiality of your account and password, and you accept responsibility for all activities that occur under your account or password. That Pilates Passion reserve the right to refuse service, terminate accounts, remove or edit content, or cancel orders in their sole discretion. Memberships are non-transferable.
If subscription is terminated due to breach of this Agreement, That Pilates Passion will not be liable to reimburse you nor will reimbursements be made for subscription cancellations prior to the renewal date.
You have the following option as to how your subscription will be billed:
6 month upfront payment; or
12 month upfront payment.
Where you subscribe monthly, you may cancel your subscription at any time by clicking on the 'unsubscribe' button in your 'my account' section.All monthly subscriptions are renewed automatically and continually until cancelled.
Without limiting your rights under the Australian Consumer Law, upfront payment subscriptions (6 and 12 month) are non-refundable.
You may contact us by emailing firstname.lastname@example.org, please provide your first and last name, and email address so that we can locate your account.
DISCLAIMERS AND LIMITATION OF LIABILITY
You agree that use of this website is at your sole risk.
Except those provided by the Australian Consumer Law, we make no warranty that the Website will be uninterrupted or error-free; nor do we make any warranty or representation regarding the use of the information provided on the Website or the results that may be obtained from the use of the information provided on the Website, or as to the accuracy, reliability, or currency of any information, content, service, or merchandise available.
The website is provided on an “as is” and “as available” basis.To the fullest extent permissible under the Australian Consumer Law, we disclaims all warranties, express or implied, including but not limited to, implied warranties of merchantability and fitness for a particular purpose. Under no circumstances shall we be liable to you or any third-party for any indirect, consequential, incidental, special or punitive damages, including, but not limited to, lost profits and business interruption, whether in contract or in tort, including negligence, arising in any way from any product or service sold or provided on the website or the use of the information or the results of the use of the information provided on the website.Our liability is limited to the price you paid for a product or service that is the subject of the claim. No oral advice or written information given by us, shall create a warranty; nor shall user rely on any such information or advice.
You agree to defend, indemnify, and hold us harmless from and against any claims, actions or demands, liabilities and settlements including without limitation, reasonable legal and accounting fees, resulting from, or alleged to result from, your breach of these Terms and Conditions.
You agrees to use our website only for lawful purposes and you will not post on or transmit through our Website any unlawful, harmful, threatening, abusive, harassing, defamatory, vulgar, obscene, sexually explicit, profane, hateful, racially, ethnically, or otherwise objectionable material of any kind, including but not limited to any material that encourages conduct that would constitute a criminal offense, give rise to civil liability, or otherwise violate any applicable local, state, national, or international law or regulation.
LINKS TO OTHER SITES
The Website may reference or link to third-party sites.We have no control over these third-party sites or the content within them.We cannot and do not guarantee, represent or warrant that the content contained in these third-party sites is accurate, legal, or inoffensive. We do not warrant that third party site will not contain viruses or otherwise impact your computer.We do not assume any responsibility or liability for the actions, product, services, and content of all these and any other third parties. If you choose to link to or use a third-party website, you should carefully review such third party’s privacy statement and other terms and conditions of use.
All materials and contents contained in our website and the website itself, are copyrighted materials belonging exclusively to us or our content suppliers and are protected by Australian copyright law.
The Website is created and controlled by That Pilates Passion in the State of Queensland. As such, the laws of the State of Queensland will govern these disclaimers, terms and conditions, without giving effect to any principles of conflicts of laws and you consent to submit to the jurisdiction of the State of Queensland for any litigation arising out of or relating to use of or purchase made through this website.
The purchasing of services may be subject to credit card and other fees.
RETURN AND REFUND POLICY
To the extent permitted by law, and without limiting the Application of Australian Consumer Law and the Consumer Gaunter, That PiIates Passion’s liability to you in connection with the purchase or use of services obtained from the website is limited to:
a refund of the cost of the purchase of the services
Refunds or exchanges are not available where you simply change your mind, or where you have mistakenly purchased the wrong service where you do not have confirmation of the purchase.
Refunds on transactions will be returned to the same account used for the original sale.
To the extend permitted by law:
That Pilates Passion excludes all liability to you and any other persons who use a service you have purchased from the website including liability for any consequential loss or damage, indirect, incidental, special damages, or loss of business or profits; and
GST may apply to the purchase of services from the website and will be included in the price displayed at the time of purchase.
That Pilates Passion’s obligations to you will be suspended for the period in which it is affected by any event beyond its seasonal control, which shall include without limitation an act of god, fire, flood or other extreme weather event, natural disaster, strike, electricity, power or communication failure, shortage or unavailability of products or services or a change in applicable law.