Alethea Mills Nutrition in Gold Coast, Queensland | Alternative & holistic health service

Alethea Mills Nutrition

Locality: Gold Coast, Queensland

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• Alternative & holistic health service
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25.01.2022 Sleep is essential for performance, recovery, weight management, and a well-functioning immune system. Can nutrition help you sleep? It sure can. Here are a few nutrition tips for a great sleep! Carbohydrates yes you heard right. Carbohydrates (starchy vegetables, beans, legumes, wholegrains) increase insulin production which is responsible for delivering glucose and amino acids (from protein) to the body. If you eat a meal containing tryptophan (grass-fed me...ats, free-range eggs, beans, lentils, rolled oats, pumpkin seeds), this is converted to serotonin and delivered to the body tissues, organs, and cells by insulin from consuming carbohydrate. Serotonin is a big player in sleep quality, mood regulation, and pain reduction, so get on it! Vitamin D get your daily sunshine in! Vitamin D is an important hormone (that’s right it’s a hormone, not a vitamin!) for the immune system, bone health, and the sleep-wake cycle. Tart cherry juice contains phytochemicals (plant chemicals) that raise melatonin, aid in reducing inflammation, helping with muscle recovery post-exercise, and reducing core body temperature which is super helpful for the ladies currently experiencing the night heat of menopause. Magnesium one of my favourite nutrients due to its ability to calm the nervous system, promote quality sleep, minimise cramping and muscle soreness and reduce anxiety these are just a few of its superpowers. The type of magnesium you are choosing is important as some won’t be as effective. To support quality sleep magnesium diglycinate or magnesium citrate are good options. Food sources of magnesium are leafy greens, almonds, buckwheat, brown rice, cocoa yep that dark chocolate is pure gold Taurine can be lowered in high-intensity exercise and is an amino acid that calms the nervous system by increasing a chemical called GABA. It is found in meats, seafood, and eggs. Athletes and vegetarians may need supplementation. Supplementation is not recommended without seeking the advice of a practitioner. See more

25.01.2022 GARLIC The smell of garlic sauteing in butterthat is my heaven! Apart from being absolutely delicious garlic has some wonderful properties for our health including the ones listed below Anti-microbial - garlic contains allicin which exhibits anti-bacterial and anti-microbial actions and has been shown to be effective against a wide range of fungi, viruses and bacteria It is nature’s antibiotic. The bulb needs to be crushed for allicin presence and the activation... of the enzyme called allinase. Liver Function - the organosulfur compounds in garlic modulate the enzymes in phase I liver detoxification (medications, caffeine, paracetamol) and in the sulfation pathway in phase II detoxification which is responsible for detoxifying steroid hormones (oestrogen, progesterone, DHEA, melatonin), histamine, dopamine, adrenaline and noradrenaline. Immune System - increases white blood cell production, these cells fight infection. Candida - allicin in the garlic is beneficial to with yeast infections, such as candida by inhibiting the growth. Crush that bulb up and start adding it to your daily diet! Some of the best organic garlic around is from @patricenewellgarlicfarm with fresh garlic orders starting in November. @gaellemarcel_lifestyle

25.01.2022 Feel a scratchy throat? It's winter and the usual winter colds and sicknesses will hit some of us, even if all we hear about at the moment is "the big v". Keeping yourself healthy all winter is a great idea but if you do feel a bit scracthy get on to this amazing brew. RED WITCH BREW... 1 cup boiling water 1 fresh lemon, sliced 3 cloves garlic, peeled and cut in half 2 tbsp apple cider vinegar 2 tsp fresh ginger, grated 1tsp fresh turmeric, grated 1 pinch cayenne pepper Sweeten with raw honey or Manuka honey Add all ingredients (excluding ginger & turmeric) into a saucepan and bring to the boil with the lid on. Simmer for 5 minutes and then add ginger and turmeric and simmer for another 5 minutes. Strain the mixture and drink. Make a larger batch if you want to keep in a thermos and keep drinking throughout the day.

25.01.2022 How good is porridge in winter?

24.01.2022 It’s often asked of people are you training too much? are you over exercising? Interesting thing is the human body is capable of quite incredible things, but what it does need is fuel. The question often isn’t raised are you eating enough? I am often more concerned that my clients aren’t eating enough more so than that they are training too much. Most people don’t have an understanding of the amount of fuel that is required.... The formal term is RED-S (Relative Energy Deficiency in Sport) and can be monitored easier with females due to the menstrual cycle. In men it is more challenging due to no menstrual cycle. The menstrual cycle is a woman’s monthly report card and gives us many clues. In men we can look for cues such as poor training and recovery, sleep disruption, low testosterone, drops in libido, history of stress fractures and thyroid function can be an indicator. Other symptoms can include: increased fatigue poor training adaptations, feeling the cold on warm days fear of food or food restriction, avoiding rest days, exercising to earn food. Side note: you never need to earn your food or exercise food/calories off. Some athletes are actively restricting food and others just aren’t aware of the signs or the required intake. Ongoing energy deficiency can lead to injuries, poor immune function, weak bones, infertility, anxiety and disordered eating. If you would like any nutrition guidance or some of the symptoms sound familiar, I am happy to help See more

23.01.2022 Flashback to this 96k of hills and creeks Best part about this event was our team of four that came together after a couple dropped out. We had a triathlete, a CrossFit queen, an ultra runner and a runner so pretty mixed fitness. I’m a lover of seeing what the body and mind can do and this was a brilliant test. Chris, you were a legend coming in at late notice and being an incredible support for the team ... What’s your favourite event memory?

22.01.2022 Another year is just around the corner and I'm excited about helping people just like Krista. Have you put off your health this year? Bookings are open for the new year if you are ready to prioritise your health Have you wondered what a nutritionist can help with? It's not just what to eat ... Click through to see what I can help with - https://aletheanutrition.net.au/nutrition-consultations/

22.01.2022 That's what I hear a lot in clinic, and fair point, I do. I sometimes forget people aren't as interested in poo as I am and not everyone's household has regular conversations about it How well do you know your poo? Do you know if it sinks or floats? Is there undigested food? Do you often have marks in the bowl? What colour is it? Do you have to push or does it all happen easily? Do you feel like there's unfinished business? Does it... have a very strong smell? How often do you go? Do you have to rush to the toilet or do you have warning? These are some of the questions I will ask in a consult to gain a picture of your overall digestion, your hormonal health, dietary intake, gastrointestinal inflammation, hydration, dysbiosis, parasites, malabsorption, liver or gallbladder function Have you checked your poo out lately? Go on, have a look Ideally you want around a type 3-4, no straining, no feeling of unfinished business after and at least daily. If this isn’t you, we may need to look at your digestion @thackshackart

22.01.2022 I’m heading in to nature for two weeks and will be doing a lot of trail time and little to no digital time I have limited appointments on three days only until the 23rd September. If you’ve been thinking about booking in, have that health issue that keeps being put to the back burner, needing a follow up appointment or needing nutrition advice hit the link below https://aletheanutrition.net.au/book-appointment/

21.01.2022 It's the season There's a fair bit of celebrating going on and let's be honest, why not, it's been a big year! Has "life" taken over this year with little time and care left over for you? Get in early and book a health and nutrition consult to start 2021 with a focus on you Click to view what to expect - https://bit.ly/2KEyfy4

20.01.2022 I’ve had a few people ask what I studied and about where to go and what to study in the world of nutrition It must be the coming to the end of the year or hopefully more people interested in health I haven’t always been in to health, in fact for many years I was quite the opposite! Then I thought I was healthy keeping an eye on what I ate and exercising, then I found ways of working through iron deficiency anaemia (without ongoing infusions!) and anxiety with the power ...of nutrition, vitamins, minerals, amino acids & lifestyle. It’s been a fantastic journey! I love having the knowledge to help myself and others as a nutritionist You’ll see by the subjects studied I can help with much more than just how to eat healthy food If you want to view the types of conditions I can help with click here - https://bit.ly/3450I68

17.01.2022 Are you a cramper?? The relationship between salt and water is tight I always remember a chemistry teacher saying remember, wherever salt goes water flows. This is important to remember in regards to dehydration, in particular with exercise, training and sweating Hyponatraemia is when the concentration of sodium in the blood is too low It can result in symptoms including cognitive ability being affected (making those essential decisions on competition/race day s...uddenly become harder!), headache nausea, impaired balance, fatigue, cramps, muscle weakness and confusion Endurance sports is often the place where it occurs, either during an event or in the hours just after. It can occur from excessive fluid consumptionor use of NSAIDs (eg Neurofen). It is important to ensure fluid intake is no more than what is lost in sweat and that the sodium lost in sweat is replenished Conducting sweat tests allows a pretty damn accurate guide to what each athlete’s requirements are, ensuring water and sodium intake is on point If you find when drinking wateron the average day, that it is heading straight through you, add a pinch of Himalayan or Celtic Sea Salt to your water, it assists the cellular uptake of fluid improving hydration levels - Avoid gaining your salt intake from table salt or processed foods as these are highly heat processed with standard table salt offering additions of anti-caking agents and stabilisers

15.01.2022 That husky voice is from a full day talking today & maybe the coffee Time to rest it. I’d love to know your experience with coffee. I remember when a coffee shop on the coast was not that easy to come by (yes showing my age!) and it feels like now there’s a coffee shop on every corner Is coffee part of your routine and who you are? I’d love to know. I’m going to do a post on the pros, the cons, use in performance, why it can affect sleep and anything else you want to know. Drop your question and coffee experience below

15.01.2022 Stress & WFH Working from home, working at home, at home working, at home just trying to bloody survive the day - it's a different landscape for everyone. I thought I'd touch on this again with Victoria being hit pretty hard right now. Some people are in their ugg boots, no travel time and life is feeling good. Some people have a beautiful home they are happy to work from each day. Some people are now expected to work and continue to be as productive whilst taking on thei...r new career as a teacher. Some people are now stuck in a place that isn't always safe and work was their escape. Some people now feel very isolated and lonely with minimal human contact. It's the same storm being tackled in very different ships Many clients over the last couple of months have talked to me about this and experiencing a change in their emotional wellbeing. From being a stoic person to feeling teary and emotional, feeling unsettled and unsure why, some feeling a heaviness, uncertain, anxious, trapped. Some are feeling guilty for experiencing any of these emotions as "other people have it far worse", "at least I'm not sick", "I still have work". Feel what you need to feel. I think we can all agree that it is a changing time with a little uncertainty - pretty valid reason to experience a change in emotion and stress Stress is not always bad for the body to experience, short bouts of stress build resilience. However, chronic or long-term stress, for an undetermined time, has a negative effect on health. Avoid being a news addict. Turn the news off and avoid watching every update. Communicate with positive people. Realistic positivity is important right now, it’s a tough time, it’s not sunshine & rainbows, however, a positive focus will help Take it day by day. Don’t think too far ahead as this can become overwhelming. Deep breathing, meditation, yoga & exercise Fresh air & where possible Let go of high expectations, if you feel you need a day chilling out, do it. You don't need to learn a new language or master an instrument to be worthy you already are Connect. We live in a world of technology that enables us to be socially close whilst being physical

13.01.2022 Spring Hello sunshine Hello more swims Hello earlier sunrises Hello cumquats and lychee

13.01.2022 Do you know where your vitamin D is at? Vitamin D is, in fact, a hormone, not a vitamin, that's your first fun fact I often look at levels in athletes due to low levels being associated with stress fractures, lowered immunity, muscle fatigue and pain, inflammation, testosterone levels and autoimmune diseases such as rheumatoid arthritis. ... The best source of vitamin D is from sun exposure (safe exposure, of course, excess sun exposure is not good for any of us, particularly gingers like me ). Approximately 90% of our vitamin D will come from sun exposure. Fair-skinned people may only need around 5 minutes of daily exposure with up to 30 minutes for darker skin (avoid burning of skin!) However, you can gain some vitamin D from egg yolks and fatty fish How does vitamin D get from the sun to be effective in the body? The UVB rays from the sun come into contact with our skin and make cholecalciferol which is converted to calcidiol in the liver and then into calcitriol in the kidneys. Calcitriol is the active form the body can use. Winter months may require supplementation. People in climates where there are low levels of sunshine, the use of high amounts of sunscreen, athletes who train indoors or in the evening, highly polluted locations and people with darker skin colour and people using medications i.e. glucocorticoids (this does include topical and inhaled), antiepileptic and antifungals should monitor the levels closely Vitamin D is also required for the absorption of calcium and magnesium is required for the body to utilise vitamin D. A practitioner can guide you through this to find optimal levels for nutrients. **do not supplement without testing and practitioner guidance** See more

13.01.2022 How gorgeous is this purple cauliflower? & contain anthocyanins, polyphenols & resveratrol which helps reduce inflammation, antioxidants to support memory, promote a healthy gut microbiome and healthy heart function. ... Branch out with your foods, mix your colours! If you normally buy red capsicum, buy green or yellow this week. Grab a purple cauliflower or carrot if you see them to increase your variety of nutrients and create a more diverse gut microbiome See more

12.01.2022 Choose wisely A big influence in our life is who we choose to spend our time around. This is relevant for a host of things in life including health If the people around you are negative it’s harder to maintain a positive outlook. ... If the people around you don’t value health, it’s harder for you. It’s why you’ll often see people train/exercise in groups and squads Build a positive environment. Surround yourself with people that make you feel inspired, happy, positive, supported and at peace or whatever values are important to you There’s one shot at this life, make it a good one

11.01.2022 Fueling after Training A few posts back I talked about fueling before training and today a little bit about after. Yes, yes, yes you do need to eat post-training and in a perfect world, ideally 40-60 minutes after. This is not the time to be carb phobic, your body in this window will utilise and uptake carbohydrate effectively! And no, it’s not all about protein bro ... Both carbohydrate and protein are essential macronutrients post training don’t fall into the carbs are bad camp, carbs are cool and essential for health and replacing glycogen that you have just used in your training session. This is even more important if you have a second training session during the day. Enjoy a breakfast of eggs, greens, cherry tomatoes, spoonful of sauerkraut, avocado and sourdough toast. Or my favourite having roasted sweet potato prepared and reheated is another option if the bread is not your thing. Ensuring there is a source of carbohydrate, fat and protein on your plate aids in regulating blood sugar and reducing fatigue and sugar cravings throughout the day. Avoid alcohol Alcohol compromises your immune system and has a diuretic effect which can lead to dehydration and decreases electrolytes, vitamins and minerals, particularly those that are involved in liver detoxification. It also affects muscle synthesis post-exercise, quality of sleep, increases anxiety, and interferes with bone health increasing the risk of fracture. None of which sounds fun I have written a blog on how "Hangxiety" if you want to read how alcohol can increase anxiety, head to the website for all blogs - https://aletheanutrition.net.au/blog/ See more

11.01.2022 Liver Love It’s that time of year where celebrations kick off correlating to increased alcohol consumption for many people Alcohol consumption depletes our bodies of many vitamins and minerals which can result in impaired liver function, liver damage and can lead to fatty liver disease Our body has enzymes to metabolise alcohol, one being alcohol dehydrogenase which converts alcohol into acetaldehyde and then to acetate, allowing a toxic substance, alcohol, to... be metabolised and excreted. Vitamins and minerals are required to produce alcohol dehydrogenase and to support the liver in detoxification and I’ve got a few handy tips below Eat food prior to drinking alcohol alcohol needs time in the stomach to be broken down by enzymes, the time in your stomach is enhanced by food consumption. Stay hydrated remember to stay hydrated throughout the day and swap an alcoholic drink for sparkling water or a non alcoholic drink such as @mondaydistillery Zinc supports the function of alcohol dehydrogenase. Raw cashews, pumpkin seeds, oysters and chickpeas are good sources. If you’re having seafood this Christmas, the oysters will provide a zinc punch, with the daily RDI in just two oysters! B vitamins these guys are depleted with alcohol consumption, they are required for liver detoxification and B3 is involved in alcohol metabolism. Quick answer here, consume high quality protein, legumes, wholegrains, vegetables, vegetables, vegetables!!! Cruciferous Vegetables think broccoli, cauliflower, cabbage, kale, radishes this family of vegetables are powerhouses for your liver. Steam them prior to consumption to minimise oxalates that can play havoc with thyroid function. Glutamine reduces inflammation in the gut from alcohol consumption. Swap your coffee for a mug of bone broth or add in fish, meat, free range eggs, cabbage and beans. Vitamin C a wonderful antioxidant! Chilled fresh oranges, berries, broccoli, capsicum or Kakadu plum powder sprinkled on steamed spinach with a touch of butter and lemon juice delicious! See more

11.01.2022 What’s your favourite?

10.01.2022 "I'm always low on iron" is something I often hear in the clinic and many of my patients tell me of a history of low iron and not responding to iron supplementation Some of the reasons why you may be low in iron:... Vegan or plant-based diets (non-haeme iron (from plant food) is not absorbed at the rate of haeme iron (animal sources). Non-haeme iron is also sensitive to other factors in the gut. Low gastric acid Malabsorption issues Infection/Parasite Drink coffee/black tea with meals Eating a high oxalate diet (particularly if eaten raw)- this is for the green smoothie lovers Foods high in phytates Heavy or long periods Bariatric surgery Inflammation affecting hepcidin and iron uptake Supplementation that is not easily absorbed & causing constipation which will stop anyone from taking it & can interfere with improving iron levels too. I'm looking at you Ferrograd-C! If you've been on the chasing iron path or working out the best way to support a plant based diet, I can help you See more

10.01.2022 In the past I have found it challenging to stop and relax, this can happen for so many reasons, which I’ll be doing a post on this week However, I find it much easier these days and this trip up north was perfect for it. It’s been a challenging year, more so for some than others but I think we can all agree the underlying energy is feeling pretty whack This mini break up to Agnes Water & Town of 1770 was a great few days to reset the energy a little, sleep, read, play an ...epic Chinese checkers tournament, trail run, hike & sit on the daybed & ponder life together You’ve all been very busy booking whilst I’ve been off for a few days and there are now only limited spaces until the middle of October. If you’ve been thinking of booking, now is the time

09.01.2022 Dandelion If you saw my insta post this week, I have let the coffee go for a couple of weeks and definitely noticed the impact when I tested it out again, so it'll be back to dandelion for me I've been loving dandelion as a replacement and the bonus is I don't have to have it before midday to sleep at night Dandelion, being a bitter food, helps to stimulate bile production which plays a role in digesting fats and is a fantastic nutrient to support the liver do its... incredible job at detoxification Favourite dandelion for me: MYO with Dandelion & Chicory from @thesourcegoldcoast Made for you at @communeespresso and @tableviewcafe

09.01.2022 Energy Factories Mitochondria are organelles in the cells, or I like to look at them as little factories that produce energy. They produce ATP which is the energy source in your body and they also make your stress hormone cortisol too! So, the more mitochondria we have, the more energy production can occur and the more energy available to train, win-win! When we exercise, we produce aerobic energy and anaerobic which is with and without oxyge...n. Aerobic (with oxygen) exercise increases the number of mitochondria. This is the exercise where the body sits at a moderate heart rate, it feels like a steady-state and not maximum output. The body will utilise mostly fat (around 65%) with some carbohydrates. This is more likely to be used in your endurance style sessions where heart rate is not a maximum and you can go for longer. Anaerobic (without oxygen) is a faster source of energy and utilises mostly carbohydrate. It is short term and would be used in a power surge in a spin class, weight lifting sprinting, and certainly wouldn’t be sustained throughout the entire training session. What effects the health of the mitochondria in a negative way? Inflammation, oxidative stress and toxin exposure What can you do to support healthy levels of mitochondria? Cold exposure (ice baths, cold showers), quality sleep , and healthy eating Food and supplementation with nutrients such as Beetroot, CoQ10, NAC, B vitamins, Omega-3, Magnesium and L-Carnitine. . , . And side note, how cool is this illustration of a human cell!! See more

08.01.2022 Buckwheat Chia Pudding 1/2 cup Buckwheat Groats (dry) 1/3 cup Unsweetened Almond Milk 1 tbsp Chia Seeds... 1 tbsp Almond Butter 1/8 tsp Cinnamon 1 Peach (sliced) 2 tbsps Blueberries Maple syrup can be added if you like it a bit sweeter! Place the buckwheat groats in a medium-sized bowl and cover with water. Let soak for at least 2 hours, or overnight. Drain and rinse the buckwheat and add it to a food processor with the milk, chia seeds, almond butter, and cinnamon. Blend until smooth. Add buckwheat pudding to a bowl and top with peaches and blueberries. The one above has almond butter in the top Enjoy!

07.01.2022 What is most likely to kill you? No, it's not the crazy murderer you think you can hear outside your window at 1AM when you wake up with a start (or is that just me?). It is heart and circulatory disorders followed by dementia and Alzheimer's disease, stroke and lung cancer. Some of the top risk factors leading to causes of death are lifestyle related, this means we have control to reduce the risk by adjusting the way we live ... Some of the top risks are stress, obesity, smoking , alcohol , low physical activity and a low intake of fruit and vegetables What I find so promising about reading information like this is there are simple ways to address all of these factors Meditate Yoga Surround yourself with positive people Diaphragmatic or square breathing Nature Move Play Limit alcohol consumption Seek help to stop smoking Eat a diverse range of plant food daily Learn The list goes on Of course, sometimes these aren't always easy for everyone. Find one today that works for you. Start small. Love yourself enough to give this one shot at life everything you have whilst feeling the best you can @gb_hernandez

05.01.2022 Electrolytes Summer Do you have the white salt marks on your hat? Are you feeling fatigued all day after a training session? Have you recently had gastro? ... Are you training in your luteal phase? You might need to consider an electrolyte replacement...read on by clicking link in bio and hitting blog It’s worth it, I promise See more

05.01.2022 ? As part of my nutrition services, I offer personalised meal plans with easy to make recipes, itemised shopping lists with food preferences and allergies taken into consideration. The price includes a brief phone call to discuss any allergies and your cooking equipment available to tailor the plan to you. Full 7 Day Plan with recipes and Shopping List for $169 ($30 discount if added on to a nutrition consultation) ... Head to https://bit.ly/3g57qxV to order your Personalised Meal Plan See more

04.01.2022 Should you exercise if you’re sick? There have been studies over time that have shown high-intensity exercise decreases antibody levels and affects levels of immune cells and that participants in endurance events have a higher risk of upper respiratory tract infections i.e. rhinitis, tonsillitis, pharyngitis, however, there are many factors to consider. Regular moderate exercise looks like it’s a pretty good way of supporting immune function ... If you have a tickly throat, fuzzy head, and runny nose, you are probably just fine to undertake some moderate exercise, it’ll probably make you feel better, however, skip the group training where you are in close contact with others. If you are feeling tight in the chest, achy, fever, downright tired then it might be best to just relax and let your body recover. Want to keep your immune system shining like a superstar? Love your gut increase your vegetable intake and ensure adequate fibre intake, include prebiotic foods (garlic, leek, broccoli stalks, carrot with the peel, flaxseed, radishes) are all good options. Medicinal mushrooms (reishi, shiitake, lion’s mane, turkey tail). Fermented foods avoid if you are sensitive to histamine. Avoid unnecessary antibiotic use and see a natural health practitioner post antibiotic use to rebuild the health of your gut microbiome. Implement stress reduction techniques yin yoga, meditation, deep belly breathing, water gazing, catching the sunrise. Beneficial supplements can include NAC, vitamin A, C, D, E, zinc, iron, lysine and probiotic (certain strains) Please do not supplement without seeking the advice of a practitioner for correct strains and dosing. See more

02.01.2022 Runners Trots Yep, it’s a thing! And those of you who experience it, know all too well how this can easily become the focus rather than the run Where are the closest toilets? Are they even open at this time of the morning? Am I seriously going to have to do it in a bush? Have I got tissues on me? ... Let’s be honest, we’d rather be enjoying the surroundings and focussing on our run than if we are going to land in a shi** situation...yes I love a good pun What’s the cause? Gastrointestinal inflammation Poor gut health/gut microbiome Movement increasing digestive function Rapid increase in speed Dehydration Fibrous foods being consumed prior to the run Stress and anxiety These are a few causes however there are many other options. If the runner’s trots are interrupting your running enjoyment, get in touch and we can work out a plan for you See more

02.01.2022 And summer break is here Who's having time off over the summer or Christmas period? What do you look forward to most? I love taking things slower in the morning, well I love to get up and exercise early and then just take the morning as it comes. Super simple, yet it's one of my favourite parts of having a break! And this year a good dose of family How about you?