Weight Down Foods

Once you know more about what's in your tap water, you can make a more informed choice on water filters. While there are many different brands of filter available these days, they mostly fall into two major categories: carbon filters and reverse osmosis filters. When you're shopping for these, you should look for a brand that is certified to remove the chemicals in your tap. (The EWG recommends looking for the NSF certification seal in particular.)

Carbon filters tend to be the less expensive option, and you can find ones that attach to your tap or in pitcher form. Some highly rated carbon filters include Pur, Brita, Aquasana, and Soma.

Carbon filters are effective at getting rid of things like chlorine, sediment, and volatile organic compounds. But if you're concerned that your water has any of the contaminants listed in the section above, you might want to consider a reverse osmosis system. They are typically more expensive but better at filtering out small, persistent chemicals and impurities in your water.

"[Reverse osmosis filters] have what is essentially a very fine sieve that can filter out all contaminants except for the water. They usually cost about $200 and are installed under your sink," says Andrews.

"Reverse osmosis filters offer the broadest filtration," echoes Gay Browne, an environmental health adviser and the author of Living With a Green Heart. "They also remove the minerals from your water that make it 'hard.' This can be beneficial if you prefer soft water. However, it also removes good minerals, such as calcium." Some of the top-rated ones include Brondell, APEC, and iSpring.

Whichever option you go with, remember to clean it regularly.

And, in case you're not all tapped out yet, one more thing to keep in mind: Andrews and Patisaul both recommend using a filter not only on your drinking water but the water you cook with too.

“I’m training all the time, but I’m not losing weight. Where am I going wrong?” Getting the right balance as an athlete can be a challenge when trying to improve body composition and your power to weight ratio.

We all know that in order to lose weight there needs to be some sort of energy deficit somewhere.

But it’s not that easy!

Especially when you have a high training load.

It’s important to fuel well for certain training sessions and avoid over restricting.

Where am I going wrong with my nutrition?

As a sports dietitian there are a number of areas where I see athletes struggling with their nutrition and weight.

Sometimes it’s a case of underestimating portion sizes and eating too much, other’s its about nutrient timing and not periodising your nutritional intake to match your training demands.

Eating the same amount of food every day – regardless of training

Habitually, most people tend to eat the same thing every day, give or take a little.

But that could mean you’re under-eating on training days and over-eating on rest days.

It’s important to look at the bigger picture across the week and see whether your intake is matching what your training plan looks like.

Portion distortion

Are your portion sizes distorted?

A couple hundred calories here and there and it’s easy to add an extra 300-500kcal in a day which may be holding you back.

Take peanut butter for example.

It’s a very nutritious food that tastes great and is easy to eat.

But because it is high fat and energy, it is also easy to over eat and have portion sizes bigger than you realise.

As an example I once measured my ‘spoonful’ of peanut butter and compared it to a measured tablespoon.

My freehand portion was almost double what I thought it was.

That doesn’t mean you should measure everything ALL the time.

But it can be a handy tool every now and then to identify what might be leading you a bit astray.

All about nutrient distribution and periodisation

Some days you need more, others you need less.

High intensity training requires more carbohydrate to fuel those efforts.

Endurance, long steady state rides need less carbohydrate and may be able to be done in a fasted state.

Learning how to manipulate what and when you eat certain foods can help you ensure you get the most out of training sessions as well as promote changes in weight.

What’s the solution?

Getting the balance right as an athlete can be challenging.

There is no quick fix.

Making sustainable change takes time and the key is being consistent with small changes, building on them one by one in a sustainable manner.

Working with a sports dietitian specialising in cycling can help you identify what may be holding you back from seeing the changes in weight you expect and highlight the solutions that are best suited to you, your lifestyle and your training.

Une Musette Cycling Performance Nutrition is a series of sports nutrition workshops designed specifically to help cyclists get results that last.

Workshops are held live every week over a 6 week period with additional coaching sessions to provide tailored support.

One cyclist who joined the course even lost 5kg during the 6 week period with a high training load.

The next Une Musette workshops begin the 16th of April 2018.

Learn more about Une Musette now!

Happy Training!

Gemma

Want to know more about how to fuel your training sessions and improve your power to weight ratio?

Join Une Musette. Six weeks of live online sports nutrition workshops tailored specifically for cyclists. Starts 16th April 2018

If any (or all) of these signs sound familiar, it might be time to visit your doctor.

Wake up to gooey Sweet Potato Cinnamon Rolls made with dark chocolate chips and coconut-maple frosting!

There’s nothing better than the smell of sweet cinnamon rolls baking in the morning. Unlike traditional cinnamon rolls, this version replaces refined sugars and processed carbohydrates with all-natural wholesome ingredients you can feel good about.

Gluten-free flours, flax meal, and puréed sweet potatoes are key ingredients for the golden crisp crust. They include loads of healthy fats, protein, fiber, and essential vitamins to help keep you feeling fit and satisfied.

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The filling is made with cinnamon and a touch of coconut sugar for natural sweetness, while dairy-free dark chocolate chips are tossed in for a pleasant surprise. Drizzle everything with an icing made from coconut cream and maple syrup for a decadent layer of oozy goodness!

To start, stir the coconut flour with a fork to fluff. Then, carefully scoop out the correct amount using a measuring cup and scrape off the top with a knife. Note: Do not pack the contents into the measuring cup, as this will alter the final result. Combine all flours into a mixing bowl, sift them together, and set aside.

Next, blend the wet ingredients together with an electric mixer. When complete, fold the dry ingredients into the wet to form a spongy dough. Place the dough onto a large piece of parchment paper, dusted liberally with arrowroot flour – this will help prevent the dough from sticking.

Shape the dough into a large square (about ½-inch thick) and spread the filling over the top. Carefully roll the dough lengthwise into a log and slice it into six large pieces. Place the rolls onto a greased baking pan and bake for 30 minutes.

In the meantime, stir the icing ingredients together and set aside until rolls are done. After rolls are complete, remove them from the oven and let them sit in the pan for 10 minutes. When ready, drizzle them with icing and sprinkle a few more chocolate chips on top. Serve warm with your favorite coffee and enjoy!

I want to welcome everyone to the Daily Accountability Check-In. Our goal is to stay accountable and on track by posting our daily food and exercise choices. All food and exercise programs are welcome. Consistency is the key to reaching our weight loss goals.

Introduce yourself or jump right in and tell us what you have been doing.

Here's to the start of a great month!

Always wanted to try an exciting new activity, but just not sure where to start? We’re trying out the latest, greatest sports and activities for you and reporting back with our findings, so you know exactly what to expect when trying something for the first time. We tried everything from parkour to trail running and learned the basics straight from experts — and now we’re passing their secrets on to you. So go on, try that new sport for the first time… it probably won’t be your last.

People with food allergies know eating at a restaurant means using multiple strategies to make sure your order doesn't contain something that could send you to the hospital with anaphylaxis -- a severe life-threatening reaction.