Caroline Cudmore Nutritional Consultant in Quirindi, New South Wales | Nutritionist

Caroline Cudmore Nutritional Consultant

Locality: Quirindi, New South Wales

Phone: +61 427 474 085

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25.01.2022 Sometimes everything just seems so overwhelming.........know the feeling? If you're regularly feeling a bit down it could be you are low in the neurotransmitter serotonin which is responsible for mood regulation e.g. anxiety v's happiness. Research shows a large proportion of serotonin is produced in the gut which is why it's important to keep it in top shape with plenty of prebiotic and probiotic foods. Research also supports the benefits of good quantities of magnesium, omega 3 fatty acids and B vitamins in your diet. Magnesium has proven to be a very effective nutrient in managing and reducing anxiety. This article gives a great outline of things to be considered and strategies to implement. Little steps can collectively make a big change. And don't hesitate to contact me if you think you need a bit of help along the way.

25.01.2022 Want to rediscover your energy by creating a diet and lifestyle that supports your energy stores and needs? Using foods rich in unrefined carbohydrates, proteins and fats, encouraging plenty of sleep and creating moments of 'me' time are some of the things we will be focusing on during my Spring Mind and Body Reset which will start on Monday 2nd October. A perfect time to restore your natural vitality and energy.

24.01.2022 Our favorite time of year has finally arrived - #FarmersMarketWeek! At farmers markets, we meet our community, access affordable, healthy produce, and support ...family farmers who overwhelmingly use farming practices that protect our environment. These are all benefits that impact each of us, and are all reasons to support farmers markets not just this week, but all year long. So let's get this party started! #thankafarmer #eatlocal #lovelocal

24.01.2022 Even with diets high in animal fats and low in fresh produce, disease and other physical ailments were virtually non-existent. Watch more: http://ow.ly/qFtP30gbrf8

22.01.2022 Discover the healthy, colourful and tastiest fresh fruit and vegetables in season during August.

21.01.2022 Rediscover your energy! How? by creating a diet and lifestyle that supports your energy stores and needs. Foods rich in unrefined carbohydrates, proteins and fat, plenty of sleep, destress and exercise. These are just a few things we focus on during my Spring Mind and Body Reset so join me on 2nd October.

19.01.2022 Some really scary statistics and very good reason why we should be avoiding endocrine disrupting chemicals as much as possible. This is real food for thought in making us mindful of our day to day choices.

18.01.2022 Finally we have come to the end of our trip through the phytonutrient rainbow. You may think that white foods have few phytonutrients due to their lack of colour but that's definitely not the case. When I talk about white foods I don't mean processed white bread, pasta, rice and sugar, I mean whole foods that are naturally white in colour (or light beige). Many white foods are anti-inflammatory and help support the liver in it's vital role of detoxification. Phytonutrients th...at help with this include: Allicin - has anti bacterial properties and can help to lower blood pressure Lignan - supports liver enzymes which deactivate toxins Sesamin - supports healthy liver function To increase white foods in your diet try the following: Use garlic in casseroles, curries, marinades & healthy dressings. Use tahini as the base of salad dressings. Sprinkle sesame seeds over your breakfast. Roast and puree cauliflower and parsnip. Include leeks and onions in soups and casseroles or saute gently to eat with good quality protein sources. Use chickpeas to make hummus dip which can also be used as a spread. Throw mushrooms and ginger into a stirfry or casserole. Include pears, white peaches & white nectarines in a fruit salad when they are in season. Replace refined sweeteners with dates. So, armed with this information about the phytonutrients found in colourful foods and their many, many health benefits every time you shop make sure you have whole foods of every colour in your shopping basket. See more

14.01.2022 Welcome to Spring everyone. It's so easy through the winter to eat too much, eat the wrong foods, exercise too little and spend too much time behind your desk. All this can lead to feeling heavy, sluggish, fatigued, with low immunity and sometimes even unnecessary stress and anxiety. Time to shake it off and restore your natural vitality and energy. Starting Monday join me for my Spring Mind and Body Reset.

14.01.2022 Nuts.....friend or foe? Even though research strongly supports the inclusion of healthy fats in the diet and, most importantly, that low-fat diets are not helpful in achieving optimum health or managing weight, there still seems to be a lot of confusion. Nuts are one of those higher fat foods that can be so beneficial in the diet. High in mono and polyunsaturated fats, protein and fibre they are a fantastic addition to your diet. The fat content of nuts makes them satiating, ...helping you to fell full for longer. Not only do nuts contain a healthy fatty acid profile they are also full of health promoting phytonutrients, good quantities of B group vitamins, vitamin E and minerals including calcium, iron, zinc, potassium, magnesium, selenium, copper and manganese. Of course, every nut has a different nutrient profile which is why it's a good idea to mix them up. 30-50g nuts daily have been shown to reduce the risk of coronary heart disease, hypertension, pre-diabetes, Type 11 diabetes, inflammation and endothelial dysfunction. A variety of studies have proven that there is little difference in the nutrient quality of raw versus dry roasted nuts however, salted nuts are another story, they should be kept to a minimum due to their higher sodium content. So, for a healthy addition to your lunch box or a snack to keep in your desk draw at work unsalted nuts tick all the boxes. Beware to stick to the recommended daily allowance though as nuts are energy dense (higher in kilojoules) and not a food you should eat limitlessly. See more

14.01.2022 Spring heralds the arrival of fresh Australian grown asparagus. Check out what else is in season in September at your local greengrocer. #freshisbest

04.01.2022 Some of the carbohydrates in breast milk have antibacterial actions, according to new research results. Previous studies have centred around proteins as the sou...rce of breast milk's antibacterial nature. Growing bacterial resistance to antibiotics was the motivation for the research. http://bit.ly/2v07hbH See more

02.01.2022 Honey.....should we stick to raw? and what about Manuka? So many times I get quizzed about using honey as a sweetener and always underpinning my response is that honey is a beautiful natural whole food. Yes, it has a high carbohydrate/sugar content (glucose + fructose), approximately 17.5g per 25g tablespoon, but it also has amino acids, vitamins, minerals, phytonutrients and beneficial enzymes. Compare this to table sugar which is 100% sucrose (glucose + fructose only). The ...percentage of glucose v's fructose in honey is dependent upon its origin. Because of it's high carbohydrate content honey does have the potential to spike blood glucose levels and should be used in moderation but it most certainly can be used as a substitute for other sweeteners in recipes not requiring really high temperatures. Try using it in salad dressings, smoothies or drizzled over natural Greek yoghurt. Does it matter if we use raw or commercial honey? Raw honey is immediately taken from the cells of the honey comb within the hive, it contains beneficial bee pollen and propolis (a form of bee glue), it is never filtered or pasteurized. In comparison commercial honey is filtered to remove small particles (including the pollen and air bubbles) resulting in a clearer more transparent end product (preferred by some consumers). In some instances it may be heated which potentially destroys the beneficial enzymes. This processing will often result in a product that doesn't crystalize as quickly, if at all, and this can be a sign that the brand you are consuming is processed. So yes I do think it's worth sticking to raw honey if you can find it, try your local fruit and vegetable shop or health food store and if you are lucky enough you may be able to source it from a local bee keeper direct. Should you buy Manuka honey? Alongside being a wonderful whole food, honey has so many other benefits for our health. It is antimicrobial, anti-bacterial and boosts immunity. Ancient cultures used honey for medicinal purposes and certainly modern research agrees and supports its use for the same purpose. This is where the benefits of Manuka honey lie but to be therapeutic the honey must have a minimum UMF of 10. So in summary enjoy honey in moderation, choose raw if you can source it but Manuka isn't always necessary unless you are using it for medicinal therapy.