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    Kate Gallasch Dietitian
    @kate_gallasch_dietitian

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Tonight my husband and I actually got to hold a full conversation over a delicious meal to celebrate our 16th wedding anniversary. 
Delicious food, wonderful company, a girl can’t ask for much more. I am very blessed to have the wonderful family and friends in our lives #grateful
Tonight my husband and I actually got to hold a full conversation over a delicious meal to celebrate our 16th wedding anniversary. Delicious food, wonderful company, a girl can’t ask for much more. I am very blessed to have the wonderful family and friends in our lives #grateful 
I had a wonderful time today with my lovely team from Lift Cancer Care Services. This marks the start of my Christmas celebrations. 
We made a  delicious spiced lamb, greens and Hommus and flat bread main course and for dessert a rhubarb and strawberry fool with honeycomb 😋

Callum and Owen from @sproutadl were great teachers and have a strong belief in making food from delicious,  seasonal and local produce that you can recreate at home. 
I would highly recommend booking into one of the variety of sessions they run. You can also book them to cater your own special event or dinner party. 
Enjoy the festive season 🎄
I had a wonderful time today with my lovely team from Lift Cancer Care Services. This marks the start of my Christmas celebrations. We made a delicious spiced lamb, greens and Hommus and flat bread main course and for dessert a rhubarb and strawberry fool with honeycomb 😋 Callum and Owen from @sproutadl were great teachers and have a strong belief in making food from delicious, seasonal and local produce that you can recreate at home. I would highly recommend booking into one of the variety of sessions they run. You can also book them to cater your own special event or dinner party. Enjoy the festive season 🎄
Platters! What a delicious spread! Time with friends, relaxing sharing stories and laughing until your cheeks hurt! You just can’t beat this sort of thing.
Platters! What a delicious spread! Time with friends, relaxing sharing stories and laughing until your cheeks hurt! You just can’t beat this sort of thing.
In at @stirlingfitco this morning we had a visit from the lovely @chobaniau team! They provided some delicious post work out morning tea while a talked through meeting your protein requirements! Help yourself to a sample from the fridge 😋

If you weren’t able to make it this morning don’t despair we are lining up an evening date in the not too distant future. 
We also talked through when it might be suitable to use a protein powder. 
For those of you interested in buying any protein powder from @trueprotein to help meet your requirements there will be an order form in the gym this afternoon. I will place an order on Monday afternoon. Feel free to send me a message if you can’t make it in before Monday to place an order! 
#maintainyourmusclemass #preventinjuryimproveperformance
In at @stirlingfitco this morning we had a visit from the lovely @chobaniau team! They provided some delicious post work out morning tea while a talked through meeting your protein requirements! Help yourself to a sample from the fridge 😋 If you weren’t able to make it this morning don’t despair we are lining up an evening date in the not too distant future. We also talked through when it might be suitable to use a protein powder. For those of you interested in buying any protein powder from @trueprotein to help meet your requirements there will be an order form in the gym this afternoon. I will place an order on Monday afternoon. Feel free to send me a message if you can’t make it in before Monday to place an order! #maintainyourmusclemass  #preventinjuryimproveperformance 
When recipes go wrong..... I’m playing with some avocados that are perfectly ripe to turn into something..... Right now I can’t unscrew my NutriBullet to continue 🤦🏻‍♀️ waiting for Mr muscles to come home and save me.... What should I add to tube this into something tasty and edible??? My first thought is melted dark chocolate, maybe some oats and turn this into some sort of biscuits / blobs!!?? Any help most welcome!!
When recipes go wrong..... I’m playing with some avocados that are perfectly ripe to turn into something..... Right now I can’t unscrew my NutriBullet to continue 🤦🏻‍♀️ waiting for Mr muscles to come home and save me.... What should I add to tube this into something tasty and edible??? My first thought is melted dark chocolate, maybe some oats and turn this into some sort of biscuits / blobs!!?? Any help most welcome!!
Bulk cooking, meal prep 101

I personally am not a meal prep for the week kind of cook. I prefer to cook fresh for that day and make a larger amount to allow for 2+ left over meals. These meals are largely eaten for lunch the following day. It makes it easy to keep balance in the meal. By balance I mean adequate protein, carbs and veg/ plant matter for that evenings meal and in the left overs portions.

There are many reasons people meal prep for every meal everyday or 4+ days of the week. Time management, dislike of cooking are possibly the top two. For others it is controlling what you eat - which always rings alam bells for me (disordered eating / orthorexia). My main gripe with it is NOBODY needs the same amount of energy or balance of macros (carb/protein/ fat) each day so making the same meal just doesn’t match what is happening within each different day. 
If you do bulk cook for the week here are my tips or things to keep in mind...... 1. Cook more than one type of meal so you still enjoy a variety of flavours across the week - keep enjoyment of food a priority.

2. Be flexible with how you use the meals you have prepped. If you only did a source of protein  and veg then make sure to add carbs from fruit, grains or dairy as sides or dessert. (Carb volume should match your activity level). 3. Veggies, veggies, veggies! Colour variety and 5 serves per day so make sure main meals have half a plate of veg OR add salad to your meal as you reheat / plate up. 
4. Cool, store and reheat your meals safely. Bugs can grow quickly especially if a meal has a reasonably neutral pH, moisture content or protein source. 5-60 degrees C is the bug growing range! To reheat your meal make sure it reaches 72 degrees for at least min 2 1/2 minutes. Be careful of hot pockets / cold pockets when reheating in the microwave, stir regularly.

5. If you are immune compromised be very careful processing through temperatures as you cook, cool and reheat. I’d often recommend avoiding this style of meal prep in these groups. Pregnant, elderly, those w Diabetes or having oncological treatments are some of the high risk groups. 
#mealprep #makelifesimple
Bulk cooking, meal prep 101 I personally am not a meal prep for the week kind of cook. I prefer to cook fresh for that day and make a larger amount to allow for 2+ left over meals. These meals are largely eaten for lunch the following day. It makes it easy to keep balance in the meal. By balance I mean adequate protein, carbs and veg/ plant matter for that evenings meal and in the left overs portions. There are many reasons people meal prep for every meal everyday or 4+ days of the week. Time management, dislike of cooking are possibly the top two. For others it is controlling what you eat - which always rings alam bells for me (disordered eating / orthorexia). My main gripe with it is NOBODY needs the same amount of energy or balance of macros (carb/protein/ fat) each day so making the same meal just doesn’t match what is happening within each different day. If you do bulk cook for the week here are my tips or things to keep in mind...... 1. Cook more than one type of meal so you still enjoy a variety of flavours across the week - keep enjoyment of food a priority. 2. Be flexible with how you use the meals you have prepped. If you only did a source of protein and veg then make sure to add carbs from fruit, grains or dairy as sides or dessert. (Carb volume should match your activity level). 3. Veggies, veggies, veggies! Colour variety and 5 serves per day so make sure main meals have half a plate of veg OR add salad to your meal as you reheat / plate up. 4. Cool, store and reheat your meals safely. Bugs can grow quickly especially if a meal has a reasonably neutral pH, moisture content or protein source. 5-60 degrees C is the bug growing range! To reheat your meal make sure it reaches 72 degrees for at least min 2 1/2 minutes. Be careful of hot pockets / cold pockets when reheating in the microwave, stir regularly. 5. If you are immune compromised be very careful processing through temperatures as you cook, cool and reheat. I’d often recommend avoiding this style of meal prep in these groups. Pregnant, elderly, those w Diabetes or having oncological treatments are some of the high risk groups. #mealprep  #makelifesimple 
Protein........
How much do I need?
What are the best sources? 
How often should I consume protein?
Is it different if I’m well trained Vs starting out training?
Are plant sources different to animal sources?
Are there quick and slow acting options? 
Do I need BCAA’s? 
Gets you all a bit upside down doesn’t it?? If you’d like to know more and you are a @stirlingfitco Member make sure you come along November 9th at 10am to find out the answers!

If you aren’t then head to the @Stirling fitco page and grab my contact details and book an appointment! I can see groups or one on one consultations. 
If you are a sporting club request a visit for your club members! 
You can send me a private message here to contact me also!!
Protein........ How much do I need? What are the best sources? How often should I consume protein? Is it different if I’m well trained Vs starting out training? Are plant sources different to animal sources? Are there quick and slow acting options? Do I need BCAA’s? Gets you all a bit upside down doesn’t it?? If you’d like to know more and you are a @stirlingfitco Member make sure you come along November 9th at 10am to find out the answers! If you aren’t then head to the @Stirling fitco page and grab my contact details and book an appointment! I can see groups or one on one consultations. If you are a sporting club request a visit for your club members! You can send me a private message here to contact me also!!
Mummy time followed by Lottie time 🏋🏻‍♀️🏃🏻‍♀️🍦🏖 that’s all 💗
Mummy time followed by Lottie time 🏋🏻‍♀️🏃🏻‍♀️🍦🏖 that’s all 💗
Last night I attended the Run Nation film festival with a few of my running buddies. Like last year it was an amazing set of inspiration stories! If you’d like an inspiration story or two to look up Katherine Hawkins and Tim Don - two names you should definitely google! 
There are some amazing events you can enter to give yourself something to focus on if that is what makes you tick! I’m definitely considering what I might get up to next year!

Happy running, moving, being everyone.
Last night I attended the Run Nation film festival with a few of my running buddies. Like last year it was an amazing set of inspiration stories! If you’d like an inspiration story or two to look up Katherine Hawkins and Tim Don - two names you should definitely google! There are some amazing events you can enter to give yourself something to focus on if that is what makes you tick! I’m definitely considering what I might get up to next year! Happy running, moving, being everyone.
It’s been a podcast kind of day. 
Often I have my favourite playlist on repeat in the car and occasionally let my children select a song too 😝🙈 Today while I’ve been driving from place to place and then home unpacking groceries and getting the everyday jobs done, I’ve been listening to podcasts. 
Pictured are a few of my favourites, one a lovely friend flicked me over the weekend and two others that I regularly tune into. I find podcasts a lovely passive way of learning and reminding myself of knowledge, skills and practices that I use in my everyday life as well as with my clients in the variety of settings I work within. 
What are your favourites? I’m always up for new options to listen to 🙏🏻
It’s been a podcast kind of day. Often I have my favourite playlist on repeat in the car and occasionally let my children select a song too 😝🙈 Today while I’ve been driving from place to place and then home unpacking groceries and getting the everyday jobs done, I’ve been listening to podcasts. Pictured are a few of my favourites, one a lovely friend flicked me over the weekend and two others that I regularly tune into. I find podcasts a lovely passive way of learning and reminding myself of knowledge, skills and practices that I use in my everyday life as well as with my clients in the variety of settings I work within. What are your favourites? I’m always up for new options to listen to 🙏🏻
#tryfor5 it’s national nutrition week, bringing veg back into the spotlight, although it should be on your plate daily.... life gets busy and vegies seem to be the part of a ‘quick meal’ that are left out. 
Shop seasonally, try new recipes and plan ahead. Check out the Nutrition Australia website for some great ideas to get you started. Making sure you have everything at your finger tips to put a delicious nourishing meal together is the first basic step in getting a nourishing meal on your plate. 
#eatarainbow🌈
#tryfor5  it’s national nutrition week, bringing veg back into the spotlight, although it should be on your plate daily.... life gets busy and vegies seem to be the part of a ‘quick meal’ that are left out. Shop seasonally, try new recipes and plan ahead. Check out the Nutrition Australia website for some great ideas to get you started. Making sure you have everything at your finger tips to put a delicious nourishing meal together is the first basic step in getting a nourishing meal on your plate. #eatarainbow 🌈
Today marked the start of the Hills Little Aths season. Thankfully the rain only started this afternoon so it was a perfect start with the sun shining 🌞

I am sponsoring Hills Little Aths this season and am looking forward to some information sharing sessions to help this bunch make the most out of their season and maybe break a personal or club PB or two. 
Somehow I still hold a long jump record so I might have to tee up a long jump challenge with the girls in that age group and see if we can smash my almost 28yo record!! Or maybe I’ll put them all off each week until my little ath reaches that age group 🙊 
Thank you to sponsors @theoriginalgoolwabakery for our vouchers, we had some delicious afternoon tea as the rain started to set in today. 
Most of all enjoy your season little athletes. I have such fond memories of little aths from my childhood.
Today marked the start of the Hills Little Aths season. Thankfully the rain only started this afternoon so it was a perfect start with the sun shining 🌞 I am sponsoring Hills Little Aths this season and am looking forward to some information sharing sessions to help this bunch make the most out of their season and maybe break a personal or club PB or two. Somehow I still hold a long jump record so I might have to tee up a long jump challenge with the girls in that age group and see if we can smash my almost 28yo record!! Or maybe I’ll put them all off each week until my little ath reaches that age group 🙊 Thank you to sponsors @theoriginalgoolwabakery for our vouchers, we had some delicious afternoon tea as the rain started to set in today. Most of all enjoy your season little athletes. I have such fond memories of little aths from my childhood.
I hope those of you with children are surviving the school holidays! 
We’ve had some fun with the gym puppies 🐶😍 The lovely plumber left us a cubby house 🏠 
This afternoon involves some baking with the lemons our lovely neighbour gave us and getting dinner ready! 
Building memories can be quite simple but bring so much happiness.
I hope those of you with children are surviving the school holidays! We’ve had some fun with the gym puppies 🐶😍 The lovely plumber left us a cubby house 🏠 This afternoon involves some baking with the lemons our lovely neighbour gave us and getting dinner ready! Building memories can be quite simple but bring so much happiness.
The sun is out! ☀️ Keep up the fluids, primarily water 💦 
Get a fancy drink bottle if that helps 😉
The sun is out! ☀️ Keep up the fluids, primarily water 💦 Get a fancy drink bottle if that helps 😉
Today is Dietitians Day! I thought I’d share who can benefit MOST from seeing a Dietitian because we could all do with a busy to many of the various heath practitioners at our finger tips.

Anyone with a chronic heath condition but first to spring to mind is Diabetes. Why? Because you’ve possibly been given old school information that increased your food restriction and risk of disordered eating. So it’s time to get up to date and see a Dietitian that won’t prescribe you a lot of ‘avoid this’ information = non diet Dietitian. 
Those keen to improve sporting performance.

Anyone following a diet, the millionth one you’ve tried! Come and get freedom from food rules and build a healthy relationship with food. 
Gut disorders. 
Those going through cancer treatments. 
Most importantly ask what the specialist areas the Dietitian works in. Just like medical specialists Dietitians barrow down the areas they work in too. 
This is a picture from tonight’s pregnancy seminar with @nomummytummy and Charlotte from My Lilly Pilly. One of my favourite topics.
Today is Dietitians Day! I thought I’d share who can benefit MOST from seeing a Dietitian because we could all do with a busy to many of the various heath practitioners at our finger tips. Anyone with a chronic heath condition but first to spring to mind is Diabetes. Why? Because you’ve possibly been given old school information that increased your food restriction and risk of disordered eating. So it’s time to get up to date and see a Dietitian that won’t prescribe you a lot of ‘avoid this’ information = non diet Dietitian. Those keen to improve sporting performance. Anyone following a diet, the millionth one you’ve tried! Come and get freedom from food rules and build a healthy relationship with food. Gut disorders. Those going through cancer treatments. Most importantly ask what the specialist areas the Dietitian works in. Just like medical specialists Dietitians barrow down the areas they work in too. This is a picture from tonight’s pregnancy seminar with @nomummytummy and Charlotte from My Lilly Pilly. One of my favourite topics.
I made it! I was hoping to get it under 1:10 given I’ve barely run recently! Troy smashed out 52mins 🙌🏻 last year doing this event I was a week out of Influenza A, this year I’ve had a very recent asthma diagnosis so next year I’m aiming to be fighting fit and crack the hour. 
It is great to see so many people out there giving the 12km a crack. 
Runners come in all shapes and sizes and is evidence that your size has no baring on your ability to achieve. So well done to everyone who made it over the line wether you ran, walked, did the 3, 6, 12 or 21km 
Run on if that’s how you like to move your body 🏃🏻‍♀️🏃🏻‍♂️🙌🏻
I made it! I was hoping to get it under 1:10 given I’ve barely run recently! Troy smashed out 52mins 🙌🏻 last year doing this event I was a week out of Influenza A, this year I’ve had a very recent asthma diagnosis so next year I’m aiming to be fighting fit and crack the hour. It is great to see so many people out there giving the 12km a crack. Runners come in all shapes and sizes and is evidence that your size has no baring on your ability to achieve. So well done to everyone who made it over the line wether you ran, walked, did the 3, 6, 12 or 21km Run on if that’s how you like to move your body 🏃🏻‍♀️🏃🏻‍♂️🙌🏻
City to bay prep X availability of baby sitting 🙌🏻 If I run well this might have to become a thing!

Good luck to everyone running tomorrow 🏃🏻‍♀️🏃🏻‍♂️
City to bay prep X availability of baby sitting 🙌🏻 If I run well this might have to become a thing! Good luck to everyone running tomorrow 🏃🏻‍♀️🏃🏻‍♂️
Deadly 7’s! I’ve been working on my lactate threshold. This set of 7 exercises with 7 reps each certainly hit the spot! I completed this following 5 x 5 back squats w increasing weight each round and a series of GHD flexion and extension sets. Thank you @edward_legallant  My quads are telling me today it feels like my lactate might still be at 7mmol/L 🤨 - that would be quite high btw! 
In order to get my legs sorted for the City to Bay on Sunday I went for a walk today to help move any remaining lactate out and gently get my muscles moving again. I’ll add in some stretching too - I’m quite terrible at this in general 😬 
Eating adequate energy from Carbohydrate and Fats and Protein for muscle rebuilding is another strategy you can include to assist in recovery and reducing muscle soreness. Drink plenty of water also. 
Exactly how much and how often you should eat post exercise will also be determined by time frame to your next training session and what adaptations you are trying to drive. 
After a mid morning training session I’ll often come home and have an early lunch 🥗🍠🥩🍛 then top up with an afternoon snack with around 15g protein and 10-20g carb followed by evening meal. 
Other days I head off to do jobs and I’ll prepare a protein shake to have after training and then come home to top up on veg, whole food options for afternoon tea and dinner. 
What are your go to recovery choices??
Deadly 7’s! I’ve been working on my lactate threshold. This set of 7 exercises with 7 reps each certainly hit the spot! I completed this following 5 x 5 back squats w increasing weight each round and a series of GHD flexion and extension sets. Thank you @edward_legallant My quads are telling me today it feels like my lactate might still be at 7mmol/L 🤨 - that would be quite high btw! In order to get my legs sorted for the City to Bay on Sunday I went for a walk today to help move any remaining lactate out and gently get my muscles moving again. I’ll add in some stretching too - I’m quite terrible at this in general 😬 Eating adequate energy from Carbohydrate and Fats and Protein for muscle rebuilding is another strategy you can include to assist in recovery and reducing muscle soreness. Drink plenty of water also. Exactly how much and how often you should eat post exercise will also be determined by time frame to your next training session and what adaptations you are trying to drive. After a mid morning training session I’ll often come home and have an early lunch 🥗🍠🥩🍛 then top up with an afternoon snack with around 15g protein and 10-20g carb followed by evening meal. Other days I head off to do jobs and I’ll prepare a protein shake to have after training and then come home to top up on veg, whole food options for afternoon tea and dinner. What are your go to recovery choices??