Nutrition – Back to Basics!


Hello! And welcome to the CrossFit Iron Bear nutrition blog! Let me introduce myself as I’ll be regularly bringing to you blogs, videos and articles about all things nutritional and general wellness!

My name is Mel, I’m a qualified nutritionist, personal trainer, massage therapist and soon to be first time mumma!

I’ve been in the fitness industry for nearly 10 years (wow time flies when you’re having fun!) working across a spectrum of gyms and supplement stores. I work with nutrition clients online and face to face to assist them with their diet, correcting nutritional deficiencies and identifying food intolerances.

But enough about me, let’s start with nutrition!

There is so much conflicting and confusing information out there that we often forget the basics so let’s go through that now and I’ll also go through some really easy ways to start nourishing your body tomorrow! Don’t wait until Monday!

  1. The closer to nature, the better – our body’s best fuel will come from whole foods, that is, food that hasn’t been processed and altered too much from its original and natural state. If it grew from the soil, walked on the earth or swam in the sea, get it in your belly! Fresh or frozen I’m not fussed to start with. Start simply by grabbing a banana or an apple on the way out the door in the morning and eat on the way to work.
  2. Every single cell of your body needs pure water – All. The. Time! There is no set amount of water we need to drink as we are all different however if you aren’t one to carry a bottle with you and sip away, try to drink 1 glass when you walk up, a glass at midday and a glass in the afternoon. Setting a reminder on your phone will help.
  3. Reduce your processed sugar intake – If you put sugar in your tea or coffee, halve the amount you’re adding each time. And try this substitution trick – if you crave sweets after dinner, swap ice cream or chocolates for a bowl of Greek yogurt and fruit.
  4. Simplify your meals, especially dinners – the old ‘meat and 3 veg’ dinners are a great idea to make sure you’re getting enough of your macro nutrients, start with the meat, and add 3 different coloured veggies. Don’t forget some avocado or chopped nuts for fats.

It’s all about forming habits, why do you do what you do now? Because you’ve always done it like that, eaten this way etc. So why can’t you change it? You can’t keep doing the same thing and expecting a different result!

For starters, what have you got to lose by doing the few things mentioned about?

Then next, will you keep walking past the confectionary isle at the supermarket or stop reaching for the impulse items at the service station counter?

What healthier habits can you start forming? It doesn’t need to be a drastic change for it to be an effective one! Write it down and commit to it! Good luck!

Melanie Palmer

BHSc Nutritional Medicine, Personal Trainer, Massage Therapist and Pilates Coach