Leanne Ward Nutrition

34. Tips and tricks for creating and cooking delicious and healthy meals with Leah Itsines (@leahitsines)

Today on the podcast, we chat to one of my favourite foodies, Leah Itsines. Leah is a creative self-taught cook and author with a passion for making real food healthy and delicious. Her mission is to help people all around the world become healthier and more confident in the kitchen with her BARE community. 

In our chat, we talk about how she became one of Australia’s leading self-taught cooks and what a typical day in her shoes looks like. We talk about how she finds her inspiration to create all her recipes, her thoughts on why people can’t achieve their health goals, how to improve your cooking skills, kitchen essentials she recommends for everyone, what it was like working with dietitian’s to create her eating guides and her light bulb moment from working with them. 

We also discuss the things she wishes everyone knew about cooking and eating well, her favourite go-to meal to cook at home her favourite tips to save money but still eat well, Leah’s favourite lower calorie ingredient substitutes and the biggest myths she sees when it comes to cooking at home. 

Finally, we discuss how to eat out socially and enjoy balance, Leah’s travel tips to stay healthy and her meal prep ideas for beginners. 

If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

33. Gut Health and Everything in Between with Dr Sarina Pasricha

Our expert guest today is nationally recognized gastroenterologist and speaker Dr. Sarina Pasricha. She completed her undergraduate training in biological anthropology and nutrition from Harvard University. She finished 16 years of additional education and medical training to become a double-board certified gastroenterologist. Dr. Sarina also obtained a Masters of Science in Clinical Research so that she can best use evidence-based medicine to educate the public. She has published extensively in the most respected gastroenterology journals and has given more than 50 national presentations.

In today’s episode, we will clear up so many myths and questions that you have around gut health. We discuss what good gut health is and how to define it, the definition and causes of IBS, we talk about the low FODMAP diet and the link between the gut brain axis. We also discuss leaky gut, the role of probiotics, gut testing and diagnosis’s and the link between gut health and nutrition. At the end of the episode, we answer some listener questions as well where Dr Sarina provides some great insights.

Make sure you go and give Dr Sarina a follow on her Instagram & Facebook accounts @DocSarina and more information can be found on her website www.docsarina.com

If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

32. Nutrition for injury prevention, management and recovery (Part 2) with Andrew Hall

This week, we are back talking to Brisbane based sports dietitian, Andrew Hall in part 2 of the 2 part series on nutrition for injury prevention, recovery and sports nutrition

Andrew is an accredited sports dietitian, motivated by improving the nutrition, health and performance of others, working with a range of individuals, from recreational to elite athletes. He has a particular interest relating to injury management nutrition (muscle loss mitigation, tendons, inflammation) and optimising body composition for performance & health (muscle gain & fat loss). Andrew provides sports nutrition advice to the Brisbane Broncos rugby league team, the Brisbane Bullets basketball team and the Brisbane Bandits baseball team. Ensure you give Andrew a follow on his Instagram @Andrew_hall_dietitian and check out his website: https://andrewhalldietitian.com for more information. 

In part 1 of the 2 part series, Andrew and I discussed the emerging area of nutrition for injury prevention and his evidenced based tips to prevent and recover from injury and illness. We talk about minimising fat gain and muscle loss while injured or sick and how nutrition can assist. We also briefly touch on supplementation also so if you haven't listened to that episode, we recommend you go back and listen to it before this one. 

In part 2 of the series, Andrew and I discuss pre and post workout nutrition (with reference to training fasted vs with fuel on board), supplementation (testing, safety, effectiveness and evidence) with specific reference to protein powder, caffeine, creatine and beetroot. We also chat about how to recover faster between sessions (nothing worse than DOMS), rest day nutrition advice, nutrition tips for training and refuelling the every day athlete. 

If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

31. Nutrition for injury prevention, management and recovery (Part 1) with Andrew Hall

After a short holiday induced absence, I'm back this week talking to Brisbane based sports dietitian, Andrew Hall in part 1 of a 2 part series on nutrition for injury prevention, recovery and sports nutrition

Andrew is an accredited sports dietitian, motivated by improving the nutrition, health and performance of others, working with a range of individuals, from recreational to elite athletes. He has a particular interest relating to injury management nutrition (muscle loss mitigation, tendons, inflammation) and optimising body composition for performance & health (muscle gain & fat loss). Andrew provides nutrition and dietetic advice to the Brisbane Broncos rugby league team, the Brisbane Bullets basketball team and the Brisbane Bandits baseball team. Ensure you give Andrew a follow on his Instagram @Andrew_hall_dietitian and check out his website: https://andrewhalldietitian.com for more information. 

In part 1 of the 2 part series, Andrew and I discuss the emerging area of nutrition for injury prevention and his evidenced based tips to prevent and recover from injury and illness. We talk about minimising fat gain and muscle loss while injured or sick and how nutrition can assist. We also briefly touch on supplementation. 

In part 2 of the series, Andrew and I discuss pre and post workout nutrition, supplementation, how to recover faster between sessions, rest day nutrition advice, training tips with nutrition and refuelling the every day athlete. 

If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

30. Weight training for beginners with accredited exercise physiologist Zenia Wood (@swiftmovementacademy)

Today, I chat once again with accredited exercise physiologist, Zenia Wood (@swiftmovementacademy). This episode is the second in a two part series with Zenia. In the first episode (episode 29), Zenia shared her expert advice on building lean muscle and why so many people struggle to see the gains they want. In this second episode, we focus more on providing information and tips for people who have just started out weight training. 

As I mentioned last week, there are so many benefits associated with resistance training and building muscle (metabolically active tissue). These benefits have particular significance for women. Zenia and I kick off by chatting about the benefits of weight training and how it assists with fat loss, bone mineral density and, more generally, confidence. We talk about where people should start when beginning resistance training and what are the most important lifts to include in your work outs. We discuss the benefits of free weights vs. machine weights and talk about the importance of progression. Zenia gives us her technique tips for important lifts like squats and deadlifts. Finally, Zenia takes us through the common mistakes she sees people making at the gym and how to correct them.

 

If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

29. The top 5 reasons why you're not building muscle (despite your best efforts) with accredited exercise physiologist Zenia Wood (@swiftmovementacademy)

You know I tell it like it is... well let me be super clear about this: It is ok for women to lift weights and gain muscle. Muscle is metabolically active tissue. The more you have, the higher your resting metabolic rate (that is, the more muscle you have, the more calories you burn just sitting on the couch). If your goal is fat loss (notice I didn't say weight loss) you're going to have a much harder time if you aren't trying to build some muscle. But beyond that, strong is sexy!

If you're brand new to the gym, or even if you've been training for a while, you may not have seen the strength and muscle gains you were hoping for. Don't worry, you're about to find out why. 

Today, I talk to my own trainer, accredited exercise physiologist Zenia Wood. Zenia is extremely passionate about helping people move swiftly and pain free through education, rehabilitation and empowerment. Zenia specialises in musculoskeletal rehabilitation and in particular excels when working with people who experience pain or are struggling to see performance improvements in their movement and exercise both in and out of the gym. Zenia's clientele ranges from world champion bodybuilders and those with lower back pain when lifting, right through to mums trying to improve their fitness and daily strength. Make sure you head on over to Zenia's instagram @swiftmovementacademy and give her a follow!

This podcast is the first of a 2 part series with Zenia in which she shares her expert advice on building lean muscle and why so many people struggle to see the gains they want.

Next week, I'll have Zenia back to talk about weight training for beginners, her top tips to get started with resistance training, common mistakes she sees and how to fix your lifting technique.

If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

28. The five most common fat loss mistakes you're making, with sports dietitian and physique expert Angelique Clark

Today, I have Angie Clark (my business partner and co-founder of our Love Living Lean group program) back on the podcast to talk about the most common mistakes we make that derail our efforts to lose weight or keep the weight off.

If you've listened to my previous podcasts (episodes 6 and 7) you'll know that Angie is a Brisbane based accredited sports dietitian who is the go to guru for bikini, physique and body building competition prep. Like me, Angie's practice is strictly evidence based and she supports her clients to reach their goals using the latest research in fat loss science.

Without giving too much away, in today's podcast Angie and I look at the 5 most common mistakes people make that prevent them from losing weight or hinder their progress. Some of these issues are quick fixes, others are subconscious habits that you may not even know you are doing. We teach you to recognise the issues and get your health journey back on track. These 5 actionable tips are easy to implement into your life RIGHT NOW!

FYI: The person we referred to, "Nick" who was the motivational speaker at our event is found at: @nicksantonastasso on Instagram.

To sign up to our brand new 8 week NOURISH program, please see here: www.lovelivinglean.com.au (sign ups are now open and close on October 19th 2019 and we will only take 250 ladies worldwide so get in quick!). 

If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

27. Struggle with weekend/social eating? You NEED to listen to this!

Who doesn't love a restaurant dinner, or some cheese and a wine, on a Friday night? What about a delicious café brunch on Sunday morning? I know I do! It's certainly not something I'm prepared to give up, and we shouldn't feel like we have to. A healthy lifestyle doesn't mean 100% clean, calorie controlled eating.

In fact, my philosophy is that, to achieve overall health and wellbeing, you need foods that nourish your soul (what I call "soul foods") in moderation. But, at the end of the day, food is energy for your body and when you're in these social situations it is very easy to ingest much more energy than your body actually needs at the time, and undo a lot of the 'healthy eating' you achieved throughout the week. 

So how do we stay on track without sacrificing our soul foods? Well, in today's podcast I give you all my tried and tested tips and tricks that I have developed over the 9 years I have been practicing as a nutritionist and dietitian. These are some of the strategies I implement with my clients in my premium 1:1 coaching program, but I'll teach them to you for FREE today as I love you guys so much!

To apply for my premium 1:1 coaching program (exclusively for women with emotional eating, gut issues and who want to lose weight sustainably!) see www.leangutmindmethod.com Bear in mind I only accept 2 ladies each month so please only apply if you are 100% ready and willing to change your life!

If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

26. The latest gut health research, straight out of the lab, with researcher and dietitian Dr Megan Rossi (@theguthealthdoctor)

It seems obvious when I say it, but you SHOULD NOT take the health advice you see on social media at face value. If you are going to act on advice that could affect your health or wellbeing, that advice should be backed by robust and well designed research that demonstrates its effectiveness. In short, whether it's on Instagram or otherwise, you should only take health advice from evidence based health professionals.

Luckily, when it comes to gut health, I've got you covered. 

Today I'm chatting with Dr Megan Rossi PHD (@theguthealthdoctor on Instagram), a registered dietitian and gut health researcher at King’s College London who is investigating nutrition-based therapies in gastrointestinal health, including, for example, prebiotics, probiotics, dietary fibres, the low FODMAP diet and food additives. 

Today, Megan and I take you through the latest research related to topical gut health issues. We talk about the effects of food additives on IBS and the gut microbiome more generally. We discuss the current efficacy of the emerging concept of personalised nutrition. Megan takes us through the latest research relating to the effects of probiotics and in what circumstances they may be helpful. We talk about the emerging understanding of the link between gut health and mental health through the gut-brain axis. We debunk the myths relating to "leaky gut" and explain exactly what it is and how it relates to coeliac disease. We chat about the latest research coming out about the connection between gut health, weight management and women's health. We talk truths about the effects of alcohol and dairy on gut health. Megan also gives you her tips on how to include beans, legumes and chickpeas into your diet if you suffer from wind and bloating. Finally, Megan and I talk IBS, misconceptions about the low FODMAP diet and the emerging evidence relating to non-dietary, holistic ways of managing IBS. 

If you enjoyed this podcast, please tag us and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

 

 

 

25. Meal prep hacks, easy health tips and practical fitness advice with Nikki from Just Get Fit (@justget.fit)

Today I chat with Nikki from Just Get Fit. Nikki is a certified nutrition coach and personal trainer who works exclusively with women. Her mission is to help women develop a healthy relationship with food and fitness and does so by providing practical and entertaining nutrition and training advice to her 200,000+ followers as @justget.fit on Instagram.

As someone who struggled with dieting since her mid-teens, Nikki helps her client make sustainable lifestyle changes which they can adhere to long term. She is also a meal prep guru with four years of experience in creating delicious and healthy meals. 

In todays podcast Nikki and I discuss mental health and its impact on our health. We talk dieting struggles and finding balance between health and wellbeing. We talk motivation, finding your "why", perfectionism and playing the long game. 

We then chat about meal prep. Nikki gives us her realistic meal prep hacks, we discuss types of meal prep and she shares her tricks to make meal prep last longer.

We move on to discuss fitness. We talk about turning failures into “failing forward”, when to work out and when to rest (especially related to sickness) and we discuss home workouts vs gym workouts. 

Finally, we chat about how to find a reputable trainer online and why buying from a transformation photo online can be risky. 

If you enjoyed this podcast, please tag us and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!