RPAH Elimination Diet / Failsafe Diet:
Food intolerances can be triggered by a variety of natural food chemicals &/or additives which can cause reactions by irritating nerve endings. Symptoms may include any of the following:
- Hives or rash
- Diarrhoea, constipation, nausea, bloating &/or abdominal pain
- Headaches & migraines
- Muscle aches & pains
- Difficulty concentrating
Some children (& adults) with an intolerance to certains foods & /or additives may become restless or irritable or have difficulty concentrating. Behavioural problems such as ADHD may become worse. Babies might become irritable or experience reflux, diarrhoea &/or nappy rash.
Unlike allergies, there are no skin tests or blood tests that can help diagnose intolerances. The only reliable way to determine which food chemicals may be contributing to the symptoms is by following the RPAH Elimination Diet / Failsafe Diet, waiting until symptoms subside & then reintroducing possible trigger substances in specific amounts according to a systematic 'challenge' protocol.
It is absolutely crucial that the 'challenges' are carried out accurately, & it is recommended that this is done with the help of an Accredited Practising Dietitian. At Coffs Coast Nutrition we can also help to ensure that your diet & that of your family is nutritionally balanced. Consultations can be carried out in person, or via phone or email.
Irritable Bowel Syndrome: FODMAP diet
Coffs Coast Nutrition has had great results in the management of gastrointestinal problems such as bloating, abdominal cramps, nausea, diarrhoea, constipation & wind. These symptoms can often be relieved by modifying your consumption of FODMAPs (Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols).
Step 1: Find an Accredited Practising Dietitian who has a knowledge of gastrointestinal nutrition & the low FODMAP diet (not all dietitians are experienced in this area). Your dietitian can review your symptoms & suggest the best approach. You may even find that it is not necessary to restrict all FODMAPs.
Step 2: Consume a low FODMAP diet for around 2-6 weeks, in order to become symptom-free.
Step 3: After following the diet for 2-6 weeks, you will need to re-introduce foods via a specific challenge process, available from our dietitians. This will enable you to determine the exact foods that are causing your symptoms (you may be surprised)!
Step 4: Work with your dietitian to determine your own individual threshold to the problematic foods.
Sports Nutrition: "bulking up"
Athletes who want to increase body mass & gain muscle require a well-structured resistance training program & should aim to consume an energy-rich diet which contains adequate amounts of both protein & carbohydrate. Total daily intake should ideally be increased by approximately 500 - 1000 calories (2000 - 4000kJ) & it can be useful to include three meals & 2-3 energy-rich snacks over the day. It is important not to over indulge in excessive amounts of high fat, nutrient-poor foods as these may lead to an increase in body fat.
Research indicates that the timing of protein & carbohydrate intake may have a greater effect on increasing lean muscle mass than simply eating large amounts of protein. Protein helps to stimulate muscle building whilst carbohydrate provides additional energy to help fuel training as well as reduce protein breakdown.
An Accredited Sports Dietitian is the best person to see for accurate up-to-date scientific advice.