Henry Ford once said that "Whether you think you can, or you think you can't – you're right". The thoughts you have about a particular situation, food, or even your own body can have a huge impact on how you feel, the actions you take and the results you do (or don't) see as a result.

These are my top nutrition tips to help you to minimise weight gain while travelling.

What are your thoughts on optimal meal times? Do you think you should only eat at certain times of the day? Do you think snacks are 'bad' or get frustrated at yourself for eating between meals? When you fuel your training more optimally, it has the added benefit to leave you with a more normalised appetite the rest of the day and greater energy levels.

That's a lot of spinach Popeye was eating to get his iron! A standard palm sized piece of steak (110g raw) has approximately 1.8mg of iron. To get the same amount from spinach, its a whole dinner plate worth at 170g!

I do a fair amount of travelling, whether for work or pleasure. Over the years, I’ve learnt travelling can easily lay aside the best set intentions when it comes to your nutrition. With a little bit of will power and determination, staying healthy and eating well while travelling is achievable – even if you’re eating out all the time.

Tofu is a great source of plant based protein - but are you adding enough to your meals?

Ideally you want your main meals to contain around 20-30g protein each to help you feel fuller longer, maintain a lean physique and support muscle recovery.

Whether you are single, travelling solo or eating away from home, it's often no fun eating out alone. I have had my fair share of independent dining experiences. Some great, others not so great. I wanted to share my top tips for surviving when eating alone.

Do you think gluten doesn't agree with you? If so, you may be 1 in 70 Australians who have Coeliac Disease. Bloating, tummy troubles, constant tiredness, headaches, nutritional deficiencies and infertility can be symptoms that indicate a number of conditions. However before self-diagnosing yourself with a gluten intolerance, cutting it out of your life and going gluten free, make sure you get tested for coeliac disease first.

When it comes to improving your health, making changes to what you eat can have a huge impact. When time is limited, recipe boxes and meal delivery services can go a long way in kickstarting and supporting new nutrition habits.

A much more nutritious alternative to your standard takeaway, I often will recommend meal delivery services or recipe boxes to my clients as a sports dietitian.

What is stopping you? is a question I once got asked within a conversations that become a key turning point in my life. A question that I ask my clients and athletes to look at what they are trying to achieve and what is stopping them from taking the first step towards that.

Welcome to the sugar free deception where supposed “sugar free” recipes use maple syrup, agave, coconut blossom syrup, coconut sugar, dried fruit or other alternatives and claim to be a healthier alternative to old fashioned table sugar

While most people out there are actively trying to lose weight, there are a number of people who struggle to gain or even maintain a stable weight - be it due to illness, an overactive metabolism or stress. Rather than filling up on chips, biscuits and chocolate I've got a few suggestions here for energy dense foods that can be include to help gain weight healthily.

As a female athlete it's important to consider what we eat before and after training to protect our bone health, reduce risk of injury and time off training and competition. Here's two easy ways female athletes can improve bone health with diet.

Beans are a pretty common plant based protein food choice. They are very nutritious BUT when it comes to protein they actually contain almost three times as much carbohydrate as they do protein.

As long as your plant based or vegan diet is high in protein, it can be just as effective for muscle gain and recovery as a mixed diet. The key factor is that you need to eat enough plant protein overall spread out regularly throughout each meal to achieve at least 1.6g.kg.

Over the past month I have used Supersapiens continuous glucose monitor to learn what happens to my blood glucose levels so I can better advise my athletes using it. While running a busy sports nutrition clinic, I train an average 14h of cycling, 300km a week. Here’s what I learned and the nutrition tips I recommend for anyone starting to use Supersapiens.

Many people who believe they have issues with gluten or wheat products self-diagnose and start a gluten free diet without having being first tested for coeliac disease. Before you cut gluten out of your life, if you believe gluten is a problem for you, go get tested properly for coeliac disease.