Outlook Health

Hey Guys,

It’s Mikala here if you want to follow my journey closer as a professional athlete and my online coaching space coming soon 👀

Give my public page a follow 🏋️‍♀️😤

EXOS TOP 3 HIGHLIGHTS

* The number one highlight was the training and capacity to dedicate a full 2 weeks to being a full time athlete without any external distractions. *

* We were lucky enough to have an onsite chef that cooked up our breaky and lunches which were absolutely amazing and were specific to our individual macros.

* Spending time and building connections with some amazing people (the girls I went with, Exos staff, other athletes at Exos).

A fun fact that I love to drop at my nutrition workshops is that… caffeine doesn’t GIVE us energy like we say. It just stops us from feeling the effects of tiredness. Sensitivities to caffeine fluctuate person to person, as well as food or food components can delay how quickly caffeine in the blood peaks! ☕️

What’s your fun fact? Let me know in the comments 👇👇👇

Easter recap ⏪ 🐣 🐰 💐

A lovely chill weekend with lots (😵‍💫) of uni work done to stay on schedule!! Grateful for time away, lots of food and wine, and good company 🥰

SAUNA RECOVERY

One way I love to assist my recovery throughout the week is using my infrared sauna ♨️♨️

Everyone’s recovery is slightly different based on how their bodies respond to different stimulus but I find it significantly helps my sleep and overall reduces my muscle soreness.

How I utilise it:
1. Post exercise or in the afternoon on my “rest days”
2. 4-5 times a week
3. 30-45 minutes exposures.
4. Avoid using before “game day” to avoid any effects of fatigue.

We often hear ‘make sure to get enough protein in’, well I did especially when I was vegetarian.

However! I find we often don’t talk enough about the types of protein consumed.

Sure, getting in any protein is better than nothing. But making sure our sources include complete protein or ‘complementary’ sources are fundamental for receiving the benefits which protein can have on us escpecially for

💪 muscle growth and strength
🌸 hormonal balance and health
😌 feeling full and satisfied after a meal, decreasing appetite

Thanks to for this valuable info 🤗

My question TO YOU!
Can you please add a bit of wisdom in the comments about your journey to get to where you are, advice, a fun fact - anything really to help other followers in the space to maybe learn something about the industry or study life.

I’m a dietitian to be here, a first year and would love to hear from others!

And on this page I have so many people following in the nutrition and dietetics space both students and qualified who I’m sure would benefit!

2 weeks of Culinary Nutrition pracs to kick off our dietetic course! 👩‍🍳

30 plants in a week

I’ve seen this going around a bit but did my take! Eating 30 different plants would be an incredibly diverse intake of vitamins, minerals and phytonutrients.

Purchasing 30 different fruits, veg, and legumes isn’t feasible for me so I just decided to hit 30 plants for the week and do so in a point system!

I wanted to show the diversity and volumes changing per day. Some days were higher than others. Some of these plants I ate on their own, in a sandwich/salad or in a pasta.

The point system helped me to think about each meal and how can I add that extra point! Rather than taking away an ingredient to increase the nutritional value.

Get those plants in! 🍏🍉🥝🥦🍠🥑🍓🫐

SALT 🧂 is often demonised in the food and health industry and it is easy to understand why. In Australia we consume a lot of highly processed and ultra-processed foods (think processed meats like deli meats and sausages, instant foods, frozen meals etc). Whilst these can definitely have a place in our diet, they are regularly over-consumed, thus easily exceeding our sodium intake 🥓🍕🌭

Increased sodium intake for a prolonged period and in conjunction with other pre-existing health factors or lifestyle diseases can see salt having a negative health outcome 🏥🫀

However, sodium intake is extremely important and we wouldn’t be alive without it. It has extremely important physiological roles within the body.

All in all salt is a fantastic culinary tool to amply your cooking and eating experience. Having a look at where you’re getting your salt from can be step one to ensuring your intake is appropriate and reflecting your health and lifestyle. Reducing salt intake from highly processed foods and instead adding salt to your cooking as seasoning, is a great starting tip.

Social media can be full of unhelpful and harmful ‘resources’. While ‘what I eat in a day’ posts can be helpful for someone with great knowledge about food and nutrition and possibly taken as inspiration for their daily meals… these posts can be quite harmful to someone new or who knows little about nutrition, exercise and understanding their health.

Two people should not be eating exactly the same food and amounts every day.

Take these posts as meal or snack inspo and not as a meal plan!

SCOPE OF PRACTICE

Knowing how and when to stay within your scope of practice is perceived as one of the biggest strengths a health professional can have.

Working within a network of allied health professionals can mean the best possible outcome for your client.

Yes, it’s undeniable that knowledge is power and learning more about other professions will see you excel. But can you make sure you stay within your scope and know when to pass on a client?

I see so many ads by nutrition coaches, personal trainers/exercise coaches promoting tailored meal plans and specific nutrition advice for those with and without pre-existing health conditions. This type of health advice and assistance should only be coming from an Accredited practising Dietitian (APD).

Swipe to learn more 👉