Deprivation is not allowed in my books and definitely should not be a part of your end of year celebrations! However, I understand the temptation to over-indulge in food and drink is a lot more present during the silly season! This is your nutritionist approved guide to staying healthy and balanced this silly season.
Summer is officially here, which means bikini season is upon us. So many people right now are going one way or the other, wanting to lose weight, shred or build muscle, aka working on those gains, but are suffering with digestive symptoms because of it.
“I’m still bloated, I’ve cut out all sugar, dairy, gluten, wheat from my diet… now what”. Words I hear often in clinic. When it comes to bloating there are so many things which can affect your digestive health and cause bloating or digestive discomfort.
Ahhh the big B word. This topic is close to my heart and many others. Binge eating is a common issue I see in clinic effecting my clients, and a problem that I myself used to suffer from years ago before becoming a Registered Nutritionist and having a healthy relationship with not only food, but myself.
One symptom I’ve been seeing a lot of in clinic lately is clients suffering from reflux. I know this is a common symptom that many suffer with. Often people go to see their doctor about this and get put on omeprazole. Being a holistic nutritionist I believe so much can be done with dietary and lifestyle change to reduce or eliminate symptoms.
Outer beauty really starts with inner beauty. Our skin truly is a powerful indicator of what is going on inside of us, particularly the liver, blood and colon. Our skin is the largest organ of the body and also happens to be one of our best vehicles for detoxing. What we feed ourselves gets distributed through our bodies, effecting each and every cell, our organs and their various functions.
For far too long many people jump on the scales to see what number jumps back at them. Although picking an arbitrary number for weight loss can be a good starting point (and it’s definitely good to set goals), your scale number certainly doesn’t tell the whole story. Yes, they are valuable as a quantitative tool, and clinically can be useful for tracking progress. However, the number you see when you jump on the scales can either make or break your day and can send you on an unnecessary roller coaster of emotions. I want to encourage you NOT to jump on the scales in the morning, or any time of day in fact. We are so much more than a number!
Sometimes our best efforts to eat healthy and organic are foiled by the high cost of fresh food as it can feel like our weekly food bill takes a big slice out of our weekly budget.
Choosing to eat organically or buy high quality foods does definitely come at an extra cost, there is no doubt about that, but with healthy eating becoming more popular within our society there are ways you can maintain a healthy lifestyle on a smaller budget.
This list makes it almost too easy for you to get healthier. Healthy eating can take time, but making small changes on a daily or weekly basis can do wonders for your health! Try incorporating some of these food swaps to help shed that additional hard to move weight.
Just over 2 years ago now I was diagnosed with PCO (poly cystic ovaries). I lost my menstrual cycle for about 3 months, this had never happened to me before, and at that time I was on the OCP, and had been for almost 12 years. I went to my doctor to get her opinion on what might be happening and to get some blood test done to check my hormonal levels. I ended up saying I don't want to be on an estrogen pill anymore as I had been on it for so many years and maybe it's time to let my body run naturally. However, I ended up deciding with my doctor to switch pills to a progesterone only pill to see if that made a difference. A couple months later still nothing happened and by then I hadn't had a period in about 5 months. This wasn't normal for me, I was studying holistic nutrition at the time, learning about how the body functions and knew there must be something else going on.
As a clinical nutritionist, I am here to help you reach your health goals by giving you the tools, guidance and knowledge to achieve optimum health.
I have a holistic approach in the way I work, and address health goals and concerns by looking at all aspects in your life with nutrition as well as lifestyle factors. I look at a range of body systems including digestion, liver, gut functioning, thyroid, adrenal health. I also consider lifestyle factors such as sleep, stress levels, exercise patterns.
You’ll learn to listen to your body and explore what works for you! Together we will develop a nutrition plan which is specific to YOU and your lifestyle using a whole food approach. You’ll get ongoing support from me and tools for creating a healthy lifestyle. My goal is to motivate, inspire and empower you to live whole and feel your best.
We all know bloating is flat-out uncomfortable, but the good news is that it doesn’t have to be a part of your life. Being mindful and aware of how your body responds to foods is the key to avoiding it in the first place, but I do understand that sometimes for unknown reasons, all of a sudden you react to unexpected foods which you might not of had trouble with before. I help many clients beat the blot and reduce other digestive system through basic diet and lifestyle changes. I thought I would share with you today a few things that I tell my clients to help with uncomfortable bloating.
Food is fuel. Thinking about what you put into your body is important, because this is what will give you the energy to get through long busy days. The B vitamins are a group of water-soluble vitamins which are essential for our health. We must consume them daily through our diet because B vitamins can’t be stored in the body.
Are you always hungry after a workout? Or do you feel low on energy if you don’t eat before training? If so, you may not be fueling yourself correctly during the day or pre and post workout. You may need some nutritional support, or a healthy snack to help satisfy your hunger, fuel your workout, or aid in muscle recovery.
Balancing hormones can be a juggling act! I know first hand what it's like to have a hormonal imbalance. A few years ago after struggling with amenorrhea for a few months I was then diagnosed with PCO. Since finding out about my diagnoses I've made a lot of diet and lifestyle changes to help bring back my cycle and balance my hormones. I want to share with you a few of the lifestyle changes I had to endure over the past few years to support my hormones as I've seen many clients who have been struggling with similar issues recently.
Preparation is key to healthy living, but I know and understand how busy everyone’s lives are these days. It can be a real challenge trying to work full time, run a family, keep up with friends and family commitments, exercise regularly all whilst trying to maintain a healthy eating habits.
I do want to remind you that food is fuel, and to maintain a busy lifestyle, stable energy levels, a healthy weight and a good mood it’s important to eat well. Good health is everything, so making that little extra effort to make a few lunches during busy weeks can go a long way.
Does your mind feel like an open browser with 100 tabs open? Or are you always feeling stressed, overwhelmed, maybe you have a never-ending to-do list, chores to do at home, friends to call and catch up with, plus a family to run, or are you worried about your health, losing weight or have so much on your mind you can’t fall asleep at night? If you answered yes to any of the above then it may be time to consider incorporating some mindfulness practice into your lifestyle.
Mindfulness has become a bit of a buzzword in recent years, and all for good reasons! Study after study has shown that adopting a regular mindfulness practice can significantly reduce levels of stress, and can make a positive impact on mental and physical well-being.
Food prepping can be very overwhelming for some (especially if you're new to it). As a nutritionist, this is something I hear all the time from clients, friends, family, and it was the same story I told myself years ago! But whether you want to eat better to have more energy, lose weight, fix a health condition (which is why I changed my diet and lifestyle years ago) you need start prioritizing food prep into your lifestyle.
I see a lot of clients for weight loss who have tried everything under the sun but are still unable to lose weight. Some of my clients even have the perfect diet but still can’t lose weight. Weight loss doesn’t always come down to calories in vs calories out. There are numerous things that could be going on in the body which can affect weight loss, and I’m going to touch on a few of these for you.
Forget about the perfect blow wave, red lip, or even killer outfit. Nothing looks as good as that glow that radiates from the inside out. I’ll be real, it’s every woman’s dream (including mine) to have flawless, beautiful, youthful skin. Of course the right skincare products can help you get the skin of your dreams, but for truly awe-inspiring skin you need to get to the root cause of your blemishes. Why not look to nutrition to give your skin a boost from within? Food is what actually feeds, repairs, and rejuvenates your skin cells.
A diet rich in vegetables is key to good health! I personally try my hardest to consume 8+ servings of veggies every single day. It may sound like a lot, but trust me it’s worth it! Vegetables are loaded with vitamins, minerals, antioxidants, fiber which is all vital for our health. In the rush of life, a few days can often slip away for some people where you may not have consumed enough vegetables. If you want to feel good, have glowing skin, good digestion, a strong immune system it’s important you consume ...
More often than not I have to emphasize the importance of protein in my client’s diet, which is why I decided to write a blog post about it. Protein is actually one of the most important parts of a healthy diet. It seems to me that many people nowadays are still under the impression that protein is going to make us ‘bulky’. This is in no way true what so ever! Did you know that protein is a component of every single cell in your body, and is used to build and repair bones and tissue?
One thing I deal with all the time in clinic is peoples desire for more energy. With so many people now leading busy lifestyles and not sleeping enough, not moving their body, not making their own healthy meals, they often rely on quick fixes such as sugar and caffiene to get them through long busy days. What many people often forget is that food is fuel!
This vital nutrient is one many people don’t really think of, yet populations around the world are suffering from vitamin D deficiency. It’s crucially important to assist in the maintenance of a healthy heart muscle, bone mineralization, skin conditions, mood/cognitive function, immune function, inflammatory response, hormonal health, enhance calcium absorption and more. Today, far too many of us do not get enough vitamin D for optimal health.
Vitamin C is an essential micronutrient that we need to ingest daily from our diet as it cannot be produced by the body. The reason why your adrenal glands love vitamin C so much is because the highest concentration of Vitamin C in the body is stored in the adrenal glands. Vitamin C is utilized by the adrenal glands in the production of all of the adrenal hormones, specifically cortisol (the stress hormone, which in high levels shifts your nervous system into the ‘flight or flight’ mode).
Near the end of 2016 I didn’t quite feel 100%. Being a nutritionist I am very conscious of what I put into my body, and also lifestyle factors that can impact on my health and vitality. I was eating a very wholesome balanced diet rich in wholefoods (lots of fresh vegetables, protein, healthy fats and wholegrain carbohydrates), I was exercising 5-6 times each week, meditating most day, but something still wasn’t quite right.
One thing I talk to many of my clients about is the importance of a good nights sleep. To me getting a solid 7-8 hours of sleep each night is the foundation to good health! Did you know sleep not only decreases your productivity and performance the following day but it also disrupts your metabolism (increasing your appetite hormone), disrupting your weight, your concentration, your mental health, your sex drive, your ability to cope with stress, lowers your immune system, causes nervous system dysfunction and can wreak havoc on your hormones.
Those who have been following me for a while will know I'm big on gut health! To me great health stems from a healthy gut! Not only have I healed myself from digestive issues such as IBS over 6 years ago I've also seen and helped many clients heal their digestive complaints. A healthy gut important for the proper absorption of nutrients, ease of digestion, good bowel function, elimination of toxins, resistance to germs and avoidance of food reactions.
This coconut coffee exfoliator not only smell divine but will help moisturize and exfoliate your skin leaving it feeling silky soft. It’s also a fun, easy, economical and healthier way to ensure you know exactly what you are putting onto your skin, not to mention to ought to make your skin glow!