Alison Tehan Nutrition in Mount Eliza, Victoria, Australia | Medical and health

Alison Tehan Nutrition

Locality: Mount Eliza, Victoria, Australia

Phone: +61 410 413 024

Address: Mornington Peninsula 3930 Mount Eliza, VIC, Australia

Website: http://www.alisontehan.com

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• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 I’m all about having easy meals that are nutritious and include plenty of plants. This weekend has finally meant freedom and I have been a bit slack on planning for meals at home. So this is one of my go to meals when I haven’t planned anything. It’s so easy and all the family happily enjoy this. I always have a curry paste and greens in the fridge, coconut milk in the pantry. Then add an easy protein like either chickpeas or chicken works really well. Serves 4 1 tbsp extra... virgin olive oil 1 tbsp yellow curry paste 1 onion chopped 3 cups chopped greens - kale, broccoli, peas, zucchini I can coconut milk 1.5 cup cooked chicken or 1 can chickpeas 1 cup rice cooked Heat oil over medium heat and add 1 tbsp yellow curry paste and heat for 1 minute. Add onion and cook until translucent. Add coconut milk and chopped greens. Cook until vegetables are just cooked. Serve with rice

25.01.2022 It’s the weekend!!! Don’t forget your gut needs nurturing and love every day from real food not just during the week

24.01.2022 Mood food There has never been a better time to prioritise our diet with real whole food.Nourishing ourslelves with wholefoods gives our body the best chance to create nutrients and neurotransmitters that will support our mood. Our body needs specific nutrients to regulate our mood and reduce inflammation and luckily the foods rich in those nutrients are pretty easy to include most days. If your vitamin D is low I recommend you invest In a practitioner supplement as foo...d sources are not enough to reach the required levels. Nutrients that are essential for mood regulation and their best sources are B vitamins - greens, legumes, avocados, bananas, rice, seeds and nuts Omega 3 fats - oily fish sardines, herring, mackerel & salmon Zinc - pumpkin seeds and grass fed red meat Magnesium - dark chocolate (>78%), nuts, seeds, greens Vitamin D - sunshine If you need personalised help in this area please reach out

24.01.2022 Its here.... so excited to release my 10 day Spring Cleanse today If you feel like your ISO lifestyle and the Winter months have left you feeling heavy and sluggish, this may be the perfect reset to refresh your mind and body. With Spring in full swing this is a great opportunity to give your body a gentle and guided cleanse that will make the most of the Spring season that is the perfect time for rejuvenation. This cleanse is not full of juices but full of whole read food...s where you will be guided each day through a diet full of seasonal produce and lifestyle practices that will improve your energy and vitality.It's a great way to re-boot your system, assist your body in eliminating toxins, and help enhance weight loss as well as your increase your energy. While our bodies are designed to detox themselves naturally, our bodies can benefit from a break from certain excesses with an increase in wholefoods to support elimination. The focus will be on food and will also address practices for the mind and body to enhance that feeling of complete wellbeing. We will be kicking off on Monday 5 October to Wednesday 14 October...only 17 days away If this sounds like you you can check out the details on my website https://alisontehan.com/10-day-spring-cleanse/ or if you have any questions please feel free to DM me Ali

24.01.2022 WHY DO A CLEANSE? As we emerge from Winter and a very long ISO lifestyle you may be feeling tired and sluggish or even noticed changes in your skin and bowel movements. While detoxification occurs naturally in the body, overtime we are exposed to toxins such as regular alcohol, processed food, stress and not eating enough of the nutrients our body needs. Our liver can become congested leaving us looking and feeling sluggish. Our liver and organs need to be supported and ...nourished and a cleanse can allow a lightening of the load on the liver and support our body to do what its designed to do. Signs your body may need a cleanse include cravings for sweet food and alcohol bad breath dull skin and breakouts candida constipation fatigue in the morning bloating and heaviness heavy periods If this sounds like you my 10 Day Spring Cleanse includes foods that help support the liver, healthy gut function and elimination. The meals and resources I provide can help reset your dietary habits, as well as support your digestive health and eating habits. I prefer a gentle and nurturing approach to detoxing that is well supported through fresh wholefoods. That way, you body is not deprived but nourished. If you would like to know more you can message me or check out the link below

23.01.2022 How are your energy levels? Lately for a lot of us our energy has probably been on the low side. When we lack energy and feel exhausted everything feels hard including cooking real food and any self care practices I think an accurate measure of our health is our energy throughout the day rather than the number on the scale... My aim with the 10 Day Spring Cleanse is to allow yourself 10 days of self care, where you get to focus on your health and practices to restore your energy. We focus on nutrition, restorative practices, setting intentions and of course sleep and more. There is no alcohol, caffeine and refined sugar as they wreak havoc with our sleep and energy. Whether its nutritional, emotional, physical or mental, we explore how all of these areas affect our energy. When we understand and connect how our daily choices can affect our energy, we are more likely to put into place practices that give us energy that then become a habit. When we have energy we can do more of what makes us happy and this creates a ripple effect across every aspect in our life. I cant wait to start this cleanse next week because i need this as much as anyone, its been a big year of coffee and emotions for me and i need a break with some structure around setting up better practices if you are interested in joining us there is still time to sign up, we start in 6 days registrations will close Friday this time last year on the sunny Gold Coast

21.01.2022 The Gut-Hormone Connection Did you know that the gut plays a huge role in the regulation of estrogen levels within in the body and can influence the risk of developing estrogen dominated conditions. Once the liver has metabolised estrogen it is sent to the gut to be eliminated. Within the gut is the estrobolome, and is responsible for the metabolism of estrogen. The microbes within the estrobolome produce an enzyme which can change estrogen back into its active form.... This reactivated oestrogen can then bind to our estrogen receptors and influence estrgoen dependant inflammatory conditions. When our gut health is in check, the estrobolome produces just the right amount of the enzyme needed to maintain estrogen balance. But, when gut dysbiosis is present, a deficiency or excess of estrogen can occur. This imbalance can show up as skin conditions, painful periods and breasts, headaches, weight gain and constipation. This is why I am always talking about the importance of looking after our gut health - it affects literally every aspect of our health and is relevant for any women at any age and stage of their life. Specific testing can also reveal the levels going on in your gut If you need help with balancing your hormones please get in touch Ali

20.01.2022 PROTEIN AND BREAKFAST something that has been coming up a lot in my consults lately. A smoothie with plenty of fruit, toast with vegemite or a bowl of porridge with fruit isn’t going to sustain you or make you feel good there is just not enough protein and the the protein in milk is not enough. ... While these ingredients are nutritious they only give you energy in the short term but no balance to your blood sugar levels Every meal and every snack needs protein otherwise our blood sugar levels are all over the place causing fatigue and cravings especially later in the day. You don’t benefit from a piece of fruit first thing then loading up on protein later - I still see the problems this causes When I see people eat this type of breakfast which is so common by the way, without fail they are always ravenous in the afternoon and still looking for food after dinner Always make sure you have plenty of protein across the day so you can support your hormones, growth, mood, sleep..so much if you are fasting make sure its working for you and not causing more stress or issues with hunger after dinner. Also if you’re not feeling hungry for breakfast and only feel like fruit you may be eating too much the night before or your liver is a little overwhelmed Breakfast can be anything you like just make sure it has plenty of protein See more

20.01.2022 Food either gives you energy or takes it away. While we have been in lockdown for nearly 6 months its been easy to make choices around food and drinks that may not have served our health or we may have lost touch with what food makes us feel good and gives us energy. Ive always maintained our energy levels should be our benchmark for health not the number on the scale. Th number becomes less important when we know what food serves us and the weight will shift anyway as a res...ult. I see this time and time again with clients who consistently eat well for a time and their clothes start to feel looser. One of the reasons i created the 10 day Spring Cleanse is to give people a chance to tap into 10 days of eating real food and living well in a safe, supported and structured way. I give you the framework to eat real food consistently and start including lifestyles practices so you can experience and feel more energy, vitality and happiness If you are keen to join us there is more information via the link below. We kick-off in 14 days

19.01.2022 The easiest way to stay on track and motivated is to focus on what you gain from living a healthy life. Dig deep and understand your why i hope you all had a great weekend especially for those who got to escape the 25km bubble

18.01.2022 I’m loving a bit of Mexican food at the moment especially vegetarian nachos. You can add so many different plants, whatever you prefer and the more plants the happier your gut. Also it makes for great leftovers For this recipe 2 thinly sliced sweet potatoes 1 tbsp extra virgin olive oil... 1 brown onion chopped 3 cloves of garlic crushed Kernels from 2 corn cobs 2 tsp ground cumin 2 tsp ground oregano 2 tsp smoked paprika Chilli flakes 1 tin of black beans rinsed and drained 1 red capsicum 1 can chopped tomatoes 1 cup broth/paste Baby tomatoes chopped 1 large avocado sliced/mashed 1/2 bunch Coriander stalks and leaves Corn chips (optional) Heat oven 200’ and roast sweet potato slices in a splash of oil and salt for approx 30 mins. Heat oil and cook onion until soft. Add garlic, corn and capsicum and cook for a few mins. Add spices, coriander stalks and cook for 2 mins. Add black beans, tomatoes, stock and cook for about 3 mins. Place cooked sweet potato in baking tray and spoon over beans mix. Sprinkle with Parmesan cheese and place in oven for 10 mins. Once melted remove from oven and add chopped tomatoes, coriander leaves and sliced/mashed avocado. Enjoy

17.01.2022 We can’t control much going on at the moment but we can choose what we consume I made this for lunch today, so easy and nourishing. I roasted pumpkin first thing this morning in EVOO and sprinkled with curry powder, cinnamon and chilli. I then sautéed some kale in EVOO with salt as well as broccoli with some cherry tomatoes and tamari sauce. Add some salmon, toasted pepitas, rocket micro greens and done!... So easy, real food, so many plants and delicious. Medicine for the body and mind What are you eating today?

17.01.2022 Who else loves shakshuka? Save this post if you’ve never made it and you need an easy recipe. The flavours in this Mediterranean dish are so delicious and satisfying especially when you can add your own home grown herbs I’ve included an easy recipe 1 tbsp extra virgin olive oil... 1 onion chopped 2 garlic gloves crushed 2 capsicum chopped 1 tsp ground coriander 1 tsp sweet paprika 1/2 tsp ground cumin Chilli flakes Salt/pepper 6 tomatoes chopped or 2 cans tomatoes 1/2 cup tomato purée 6 eggs Big handful parsley leaves & mint leaves chopped Best oil abs large cast iron skillet. Add the onion and cook until translucent. Add garlic, red pepper, spices, herbs and salt and pepper. Cook for about 5 mins. Add the tomatoes and sauce and simmer for about 15 mins. Uncover and cook for a bit longer to allow mix to thicken. Taste and season. Make 6 indentations in the mix and gently add an egg into each. Reduce the heat, cover the skillet and cook on low until the egg whites are set. uncover and add fresh parsley and mint and serve with sourdough and feta

16.01.2022 How are you supporting your liver? Nurturing this incredible organ is so critical when it comes to how we feel each day. The liver works pretty hard 24/7 to rid those toxins from our everyday as well as break down our sex hormones (estrogen) and cholesterol as well as other amazing things. There are no tests for a congested liver but it is easy for it to become overloaded from our diet & lifestyle and then it can’t do it’s job of detoxing our bodies effectively. Signs our... liver may need some more love you struggle with PMT with crazy mood swings and cramping. This can be a sign your sex hormones are out of balance due to liver congestion. you often wake up during the night and feel hot. This is a sign of an overloaded liver with too many substances to detoxify such as excess alcohol. you carry excess weight you cannot shift especially around your middle you have high cholesterol your bowel movements are not regular or easy to pass. The liver is closely involved in digestion and elimination and a congested liver can sometimes result in constipation. It’s easy to support your liver through diet by eating plenty of cruciferous veggies - broccoli, cauliflower, Brussel sprouts, broccoli sprouts. Also eating more bitter foods such as dandelion, turmeric and rocket. These foods provide a great workout for your liver. I see this in clinic quite a lot and its important to work with a practitioner who can help identify if it is the liver causing your symptoms.

16.01.2022 The easiest family meal when you don’t have any ideas or short for time Tuna Veg Pasta Bake This is a bit of a crowd pleaser in our house. It’s nothing special but maybe because there is pasta included which keeps everyone happy. I’m sure you know how to make this but just in case you don’t I’ve included a rough recipe below for you to save for one of those days ... I just cooked 1 onion and garlic, then added about 2-3 cups of chopped veg - capsicum, zucchini, mushrooms and kale with tomato paste and Passata, herbs - basil, oregano, thyme. Once cooked I added a large can of tuna and a touch of chilli. Add 2 cups of whatever cooked pasta you like and mix together in a baking dish. Sprinkle with Parmesan and bake for 20 mins

16.01.2022 A little announcement is coming this week about something I am soo excited to launch This is something I have been working on for a while in the background and I think now is the right time to put it out to you guys If you are feeling it’s time to shift your body into spring and you need more energy and guidance right now to get back on track for Spring then watch this space... This is something I really believe will kickstart you back into looking after yourself, feeling more energy and regaining the vitality that we have missed after what has been a pretty draining Winter Just a few things this program is designed to do increase your energy levels support your digestion and liver remove that sluggish and heavy feeling kickstart you back into feeling healthier, happier and more positive getting back that inner glow If this sounds like you give me a below Watch this space everyone, more details coming later this week...

16.01.2022 Hey there. Do you have regular blood tests? It is one of the most powerful tools we have to take control of our health and wellbeing and when you hit your 40s I recommend testing once a year or every 2 years. It’s an amazing marker of health and a tool that explains what is going on with your body. Even if you are feeling well its a useful reference for what your levels look like when you are at your best health. This is particularly important for the thyroid as it can change... dramatically in your late 40s. With the thyroid so closely connected to so many aspects of our health a lot can go awry when it’s not functioning as it should. When clients come to me with their recent blood test results its so incredibly helpful for me to guide them on a treatment plan and can form a critical piece of their health puzzle. This can all be organised easily with your GP and i see it as one of the best forms of self care and love

16.01.2022 Read this again. How does it make you feel? What do you want your life to look like?... Because not doing anything is making a choice too. You are your only limit See more

14.01.2022 Yes another pumpkin salad because i am trying to get through the 100kg of pumpkin i accidentally bought two weeks ago But all in seriousness who doesnt love roast pumpkin anyway and i could easily eat it every day which i am doing lately Im not talking pumpkin for this post, its all about the dressing. So many people struggle to make salads taste good and this is where a good pesto or in this photo a chimichurri dressing is the best thing to have to make your salads gre...at Either spending time making your own or investing in a quality pesto (no canola or processed oil) is key I made this chimichurri in less than 5 mins and you can add this to literally so many meals such as steak, chicken, salmon, roast veg..it goes with anything. I blended 1 cup parsley, 1 cup coriander, 1 tsp cumin, garlic clove, salt pepper, chilli flakes, 1/4 cup extra virgin olive oil in the blender until it became a thick and smooth consistency. When u don’t have anything prepared for lunch or dinner in the fridge except a few veg this dressing can be the difference between your meal tasting good and great

14.01.2022 Should you fast? It depends There are so many benefits to fasting such as improving insulin resistance, blood pressure and gut health and also allowing for cell recovery and tissue rejuvenation Understanding why you are doing it and then working out the best way for you to fast that fits in with your lifestyle and eating habits will make it easier and more sustainable. This isn’t a ticket to just eating whatever you like in those non fasting hours either.... There are a few different ways to fast such as the well known 5:2 diet where you eat only a small amount of calories 2 days per week. My favourite and the one I usually recommend is the 16:8 fast. This is far easier to do and doesnt require any calorie counting. It just requires you to eat your food for the day within an 8 hour period and then fast for 16 hours overnight. During the 16 hours you can drink water, herbal tea or black coffee without breaking the fast. The added bonus is that even if you do this only a few days a week you can still benefit, its not required every day. After a week or so of trialing the fast and finding your groove you will start to notice a difference. Research shows that insulin sensitivity improves. That is, your cells are more sensitive to insulin immediately which means you should find your sugar levels are happier in general. This also lowers inflammation and improves insulin signalling pathways Its crucial that you still eat quality fats and proteins from wholefoods to support your health and hormones during the 8 hours and also drink plenty of water. The changes from being in a fasting state has also shown to improve the diversity of our gut bacteria and improve our gut lining so less leaky gut. But it’s not something I recommend for everyone. There are a few groups that should avoid fasting for various reasons teenage girls for hormonal reasons women who do a lot of HIIT training (this may need to be trialled under the guidance of a professional) people with advanced diabetes on medication people with eating disorders pregnant and lactating women people with an existing illness are best to work under the guidance of a professional I’d recommend go

13.01.2022 Are you enjoying the food in your diet right now? Are you eating what you love or eating food you think you should be eating to reach a goal? Food is meant to be enjoyed and feeling satiated is a pretty important part of eating well and feeling good. But so is feeling satisfied. Satisfaction is the mental sensation of satiety. When you dont feel satisfied, it often leads to looking for something else, something that is satisfying..hello chocolate or cake and then eating more ...until you are full. Satisfaction is such an important part of intuitive eating. When you are satisfied you are more content and it’s easier to cultivate a better relationship with food. It may take a bit of experimenting and practice to find and include more food in your diet that bring you pleasure and satisfaction, but once you have found your groove you no longer feel confused about food or look for rules and restrictive diets that don’t work. Is this something you struggle with or do you need some guidance and making better choices? Please get in touch and let’s have a chat

13.01.2022 Women’s Health week starts today and one area i think is worth talking about is our hormones. If there is one thing that I think makes a huge difference to us women and our health journey, is understanding the cycle of our sex hormones. How they impact literally everything from our mood, energy, health and behaviour at every stage of our lives can be life changing. Understanding the difference between what is common and what is normal. I wish I had known more about my hormone...s during my teens and 20s so I understood what was happening and how i could support myself more through diet and lifestyle. If this is an area you would love to learn more about, I can recommend the brilliant book, The Period Repair Manual by Dr Lara Briden. It explains everything to do with the female hormone cycle right from starting your first period, things that can go wrong, natural treatments to the transition of menopause. Once we have the knowledge of what is happening with our hormones, it can be empowering to be able to properly care for our bodies and support ourselves to feel our best and take charge of our health and happiness

09.01.2022 Still wondering what my 10 Day Spring Cleanse includes? Easy whole food recipes for each meal of each day including snacks and drinks daily lifestyle recommendations to support your health and increase connection and mindfulness recipes that include specific foods to support your detox pathways and gut health... daily videos to inspire and educate you on specific areas of health relevant to increasing energy and vitality private Facebook group to support each other during the program safe and constant support from me online catch ups with me to answer any questions you may have during the program Accountability, support and gentle guidance to support you during your cleanse and detox so by the end you feel not only full of energy and vitality but also empowered and inspired with knowledge to keep going with your new actions so they become habits. This really is an ideal way to emerge from what feels like has been the a long Winter. This program is not a fad or full of juices that will leave you feeling hungry and depleted. This program designed to give you the recharge your body needs and the knowledge you crave, for not only short-term health but also long term well being. We kick off in 8 days Tag someone who needs this

08.01.2022 Last week I would never have thought I was going to be able to announce that face to face consultations are baaaack!! I know I’m not the only one that feels quite emotional and excited to watch the city open up again today I have loved connecting with my clients on zoom but I have really missed the face to face connection in person.... I will still provide zoom consultations if you feel more comfortable and I know this is much easier for a lot of people. Please note I am taking all protective and precautionary measures to ensure that the health and safety of my clients is a priority. Areas I love to support your health include Gut and digestion Weight management Fatigue and hormone balance Lifestage nutrition Meal planning Bookings can be made via my website or you can contact me directly

07.01.2022 One tool we do have at the moment to get us through this challenging time is our breath. Diagrammatic breathing is the most powerful way to get our body out of sympathetic nervous system dominance (fight or flight) and into our rest and digest where we feel calm You cannot tell you body to get out of fight or flight, the only way you can influence it is through your breath. I love this technique of breathing because you can do it anywhere, anytime and its incredibly helpful f...or a deeper sleep. It only takes a few minutes out of your day to do this and yet it is so powerful for calming our mind, our body and balancing our hormones The 4-7-8 breathing exercise is so simple. Although you can do the exercise in any position, make sure you are in a position where you can easily breathe down into your gut, rather than your chest. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Give it a go and notice how you feel

07.01.2022 This is what a couple of the people said that completed my first Spring Cleanse that I ran 3 weeks ago.. For some people it has been life changing and just what they needed after what has been a pretty crap year. If you are feeling flat, low in energy or you have indulged during our lockdown this is the perfect opportunity for you to reset. You are provided with so much information and support during the 10 days that will leave you feeling more energised, lighter, healthier a...nd more inspired to make better choices It can feel scary to be without caffeine, refined sugar or alcohol but remember it is ONLY 10 days of your entire life that you dont have these This is actually cheaper than an initial appointment with me and the bonus is you are provided with plenty of support, education and inspiration along the way Interested? You can find out more via the link below

07.01.2022 A big focus of my 10 day Spring cleanse is supporting the liver. How well our liver functions can determine so much about our health including how energised we feel, how well we sleep, how much weight we carry and how bloated we are. Our liver performs over 400 functions per day. so if we are loading it up most days or if we indulge regularly with processed food, sugar, toxins, alcohol and it doesn’t function optimally and can make us feel pretty blaahh. Our hormones are not... cleared effectively from our system which can to imbalanced hormones and other symptoms. Eating the right food and nutrients to support the liver is one thing you can do but also taking a break from those substances that load up our liver is another. This is why I created this 10’day program. So you can experience ether energy, less bloating, clear skin, better bowel movements and more clarity about how to support your health going forward. We start in 7 days and if you would like more information head to the link below

06.01.2022 It’s 4 weeks until Christmas Whats you plan for supporting your health through this time? Are you thinking its a write off already and will be full of indulgence that is out of your control BUT you will start a diet in the new year? It’s such a common and easy pattern to fall into but it often leads to feelings of helplessness and the constant yo yo dieting mentality... How about reframing that thought? How about thinking of what you can do and how you will look after yourself over this time. We are out of our normal routines but every time we eat and drink its an opportunity to nourish ourselves and an opportunity to choose health Remember this. Just because its a time of celebration it doesnt have to mean a sacrifice to your health or that your health journey is on hold Its a time when we should be taking more care, more planning and looking for ways to nurture what is so precious so we feel our best most days Listen to your body and what it needs You get to choose every time and your body will thank you I have written a piece on some easy ways to navigate the Christmas/New Year period. Link is in my bio

04.01.2022 Pumpkin, Haloumi and Beet Salad Spring is in the air and the sun is shining Melbourne, fingers crossed this is a turning point for us This weather has me a little excited so I thought i would share this easy salad I had for lunch this week 1/2 cup roast pumpkin... 1/2 beetroot grated 2 cups of rocket and baby spinach leaves handful of grilled haloumi 1-2 tbsp toasted pepitas handful of mint leaves handful of micro greens Assemble all ingredients and dress with a splash of extra virgin olive oil and apple cider / balsamic vinegar See more

03.01.2022 This is one of my go to salads when the weather is hot like today. Beetroot, carrot, cabbage and mint salad It’s so simple and looks so amazing and bright that everyone is happy to eat it It goes with everything as well. I love this as an easy way to serve cabbage for the kids... If you want to know how to make it I am lucky to have a thermomix so I just add 1-2 carrots, 1/2 large beetroot and small section 1/4 approx of purple cabbage. I blend them all together for a few seconds so they are finely chopped. If you don’t have a thermomix you can easily do this in any blender or grate or finely chop the veg. Add a large handful of chopped mint. I then dress with 2 tbsp extra virgin olive oil, 1 tbsp balsamic, 1 tsp honey, 1 tbsp apple cider vinegar. This salad will last a few days too. Enjoy

02.01.2022 Remember this - gut health is a journey not a destination We continuously need to nurture and maintain our gut. Life happens and we can become unwell, indulge at Christmas or parties and unexpected stress is always around the corner. So our gut can cope with all these situations our gut needs continuous nurturing to build gut resilience. If you’re unsure or experience ongoing gut symptoms it’s always a good idea to check in with a professional who can help guide you on the ca...use rather than trying to figure it out yourself. Sometimes it can be straight forward other times not. Asking google or buying a supplement online that can fix your gut can sometimes cause more damage Maintaining good gut health needs to be a consistent & persistent effort. If you feel like you need a nudge in the right direction please contact me for a chat about how I can help you I love working with people in this area & yes we talk a lot about