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Category: Resources

Fermentable carbohydrates

The missing carbohydrate in sports nutrition

Middle aged woman cycling on her bike in nature.

Myths of menopause – let’s unpack the truths

Cold water therapy

Long-term Benefits of Cold Water Therapy

woman running with hands in the air and smile

Master Marathon Pacing – Part 2

Woman athlete running with her arms above her head

Master Marathon Pacing – Part 1

woman running through a field with a stormy sky in the background

Magnesium and bone health

Photo of a female athlete kneeling down on the ground as she is exhausted.

Training Fasted

Photo of a female athlete wearing a hoody on a dark gloomy day

Seasonal Affective Disorder (SAD) and athletes

Photo of a female lying down on the ground with her hands to her head in discomfort.

PMDD-premenstrual dysphoric disorder

Photo of jars of watermelon and orange in glass jars ogf water with straws.

Salt tablets and electrolytes

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athletesanctuary

HEALTHY TRAVEL 🌿 Maintaining a healthy food re

HEALTHY TRAVEL 🌿
Maintaining a healthy food regime can be tough when you're travelling, but these tips make it a breeze!
🔹 Pack Snacks: Include fruit, nuts, seeds and dried fruits, carrots sticks etc
🔹 Stay Hydrated: Chances are you're doing a lot of walking when you travel - make sure you stay well hydrated. Hunger can often be confused with thirst
🔹 Include Protein: Protein keeps you satisfied, so it's perfect for warding off hunger while travelling. Getting your protein fill will help you find nutritional balance
🔹 Plan: Try to have a restaurant plan - work out where the awesome places to eat are, and plan ahead so you're not stuck with expensive, awful airport food!
Happy Summer travel!
#wanderlust #adventure #travel #WomensHealthTips #sportsnaturopath #athletenutrition #holistichealth #femalesports #womeninsport #athletesanctuary #naturopath #sportsnaturopathy #athleteontheveg

Woohoo 🫶🏼 Repost @extremely.well 💚 Extr

Woohoo 🫶🏼
Repost @extremely.well 💚
Extremely Well Podcast is LIVE ✨🤘🏼🎧🎙️
Follow the link in the bio to check out our first 3 episodes, including an introduction to what @extremely.well is all about and my personal journey into extreme sports, a yarn with @abigailburgess_ from @schusserthreads and allll the wisdom from katesmythsportsnaturopath from @athletesanctuary.
It will be released fortnightly on Thursdays at 5pm.
I hope you love it and I can’t wait to hear your thoughts. Yewww 💖
#atheleresanctuary #katesmyth #katesmythnutrition #katesmythnaturopath

FACT 🌱 Vegetarian and vegan athletes are at gr

FACT 🌱
Vegetarian and vegan athletes are at greater risk of anaemia due to reduced intake of animal products containing iron and B12.
It is important to remember there are two different forms of dietary iron and vegetarians and non meat eaters need to be mindful to consume adequate amounts of non-heme iron along with foods that enhance iron absorption.
As an athlete, do you know what this looks like? Check out the blog on our new website 💚
#hormonebalance #hormonechanges #hearthealth #anaemia #womeninsport #femaleathlete #athletenutrition #femaleathletetriad #elitewomen #womenssport #holistichealth #coach #femalesports #sportsnaturopath #plantbasedathlete #athletenutrition #reds

THE PERFECT SMOOTHIE FORMULA Upping your smoothie

THE PERFECT SMOOTHIE FORMULA
Upping your smoothie game for summer? Swipe to find out the perfect formula 🔹 and save this post for future reference!
#smoothie #summersmoothie #nutrition #eatclean #cleaneating #nutritionist #naturopath #sportsnutritionist #foodporn #athletesanctuary #healthyeats #sportsnaturopath #eattherainbow

WELCOME 🌱 Welcome to the Athlete Sanctuary.

WELCOME 🌱
Welcome to the Athlete Sanctuary.
Hi I’m Kate the Sports Naturopath, Holistic Coach and Founder of the Athlete Sanctuary that helps sportswomen transition from feeling exhausted, frustrated and disappointed to fearless and competition ready.
Through our female-centric holistic approach, we have helped hundreds of aspiring athletes turn setbacks into opportunities that unlock their true potential whilst maintaining optimal digestive, hormonal and metabolic balance.
..
We embrace both conventional medicine and holistic treatment approaches.
..
Thanks for joining us here!
..
katesmythsportsnaturopath #hormonebalance #hormonechanges #hearthealth #anaemia #womeninsport #femaleathlete #athletenutrition #femaleathletetriad #elitewomen #womenssport #holistichealth #coach #sportsnaturopathy #plantbasedathlete #athletenutrition #sportsnutrition #surfcoast #ballarat #torquay #melbourne

STUFFED CAPSICUM (GF + DF) This is a delicious, h

STUFFED CAPSICUM (GF + DF)
This is a delicious, healthy recipe packed with nutrients and flavour and great for a cool Autumn night:
2 large chicken breasts
1/2 cup quinoa
4 orange or yellow medium capsicums
1 small can corn kernels
2 tbsps water
1 tbsp coconut oil
1/2 cup coriander chopped
3 tbsps lemon juice
1/8 tsp sea salt
METHOD:
Preheat your oven to 190ºC.
Slice chicken into strips. Stir fry until brown in coconut oil. Remove chicken and shred into pieces.
Wash your quinoa twice and then cook in the rice cooker until ready . Fluff with a fork and set aside.
Cut the tops off of the capsicums and discard the seeds. Place capsicums upside down in a small baking dish and add water. Cover with foil and bake for 20 minutes.
While capsicums are baking, combine the cooked quinoa, shredded chicken, corn, coriander, lemon juice and sea salt. Mix well and set aside.
Remove the capsicums from the oven. Carefully remove the foil and turn right-side up. Drain any excess water from the baking dish.
With the capsicums sitting upright, spoon equal amounts of the chicken filling into each. Cover with foil again, then bake for an additional 20 minutes, or until filling is warmed through.
Remove the stuffed capsicums from the oven.
Enjoy x
#stuffedcapsicum #nutrition #nutritionist #sportsnutrition #runningcoach #femalefitness #femaleathlete #athletesanctuary

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