“Women are not small men” - Dr. Stacy Sims. Female physiology comes with a unique set of needs for those who like to challenge their bodies physically. This seminar covers:

• The female cycle, how it influences sports performance, and how to eat to best support it

• Practical guidelines for energy, protein, carbohydrate, and fat consumption

• A practical guide to a day-on-a-plate, depending on the cycle phase (+ group activity)

• Common female-specific challenges and how to overcome them

  *Handouts and resources will be provided to attendees.

Eat like an athlete to perform like an athlete. Sounds simple, but what are the nutritional requirements really like for people who train regularly? This seminar explores:

• Pre-, intra-, and post-training nutrition guidelines

• Building an example day on a plate

• Nutrition for body composition goals

• How to navigate ‘double-day’ training sessions

• Competition-day nutrition (if applicable)

  *This seminar can be tailored to the type of sport/exercise your studio offers. *Handouts and resources will be provided to attendees.

There has been a buzz around gut health for years now, and for a good reason. The gut is sometimes referred to as the ‘second brain’, influencing how your body functions and how you think. This seminar explores:

• What does gut health really mean, and what does an unhealthy gut feel/look like?

• How does gut health influence the rest of your health? What influences the health of your gut?

• What does a gut-healthy diet look like? Including practical guidelines

• Common gut problems and how to navigate them

• Homemade gut healthy recipes

• Complementary lifestyle recommendations

What you bring home from the grocery store HEAVILY influences the quality of your nutrition week-to-week. This seminar covers:

• A guide to weekly meal and shopping list planning

• How to navigate the grocery store, food labels, and the Health Star Rating System.

• Where to shop - what sort of stores/online grocery services could you use?

• What should be going into your trolley

• Budget-savvy shopping

We live in a fast-paced world where many of us experience relentless fatigue, stress, and mood woes. This seminar will introduce you to:

• An intro to the gut-brain axis, blood-sugar management, and stress hormones - and how these influence mood/stress/energy

• Ways of eating which support the above

• Specific foods which are helpful (or not-so-helpful) for mood/stress/energy

• Case study / a day on a plate activity

• Lifestyle considerations that go hand-in-hand with nutrition recommendations

*Handouts and resources provided for attendees

Nutritional needs change throughout the many seasons of your life. As we age, our risk of disease increases. This seminar will introduce you to:

• Types of diets which are scientifically proven to reduce the risk of chronic disease

• Food as medicine for brain, heart, bone, and muscle health

• Specific foods and nutrients to focus on

• Menopause, andropause, and food

What you eat can change not only the complexion of your skin, but also the colour! This seminar takes you through:

• Key foods for skin health - how much and how often

• How specific nutrients in food can alter your skin

• Nutritional medicine for skin conditions

• Supplements - useful or useless? E.g. Collagen

• Nutrition to support anti-ageing

• A skin-nourishing day on a plate (activity)

Do you have another nutrition topic you would like covered with a seminar? Please email me at southcoastnutrition.au@gmail.com :)