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Christiana Velis Nutrition

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25.01.2022 CABBAGE and SULFORAPHANE its not just another lettuce. What you may not know is that cabbage is actually a cruciferous vegetable like broccoli and kale so its health benefits are extensive. One particular one that has come to light more recently is sulforaphane. This is the sulfur-containing compound that gives cabbage its bitter taste. More research has found that this compound may assist with cancer prevention as it releases antioxidant and detoxification enzym...es that protect against cell proliferation. Cabbage also contains other antioxidants to help reduce inflammation and help reduce heart disease, as well as fibre for healthy digestion and bowel movement. But how do you activate this compound? - by chopping the vegetables up to start the breakdown process - through chewing - through eating them raw or steaming only for a 2 to 3 minutes after chopping This salad is delicious Ill post the recipe on my blog so you can find it to make! #Health #foodasmedicine #nutrition #nutritionist #healthy food #easyrecipes #diet #Mediterraneandiet See more

25.01.2022 RICOTTA EGG TACOS ... Coming up with a breakfast that is a little different but also delicious Ingredients: ... 2 soft tacos 80g Ricotta cheese 4 eggs 1/4 Spanish onion, chopped finely 1 tbsp Parsley 1 tbsp Coriander Fresh chillies, sliced Olive oil, cherry tomatoes and avocado to serve Method: 1. Place a medium nonstick pan on medium heat, drizzle olive oil and then crack the eggs in. Mix the eggs around to scramble, and add 1 tsp of ricotta into the mix. Mix all the ingredients. Once the eggs are cooked remove from the stove and set aside. 2. Spread the remaining ricotta onto 2 tacos, then the eggs, herbs, onion, chilli, drizzle with olive oil. Add the avocado and tomatoes and enjoy! SAVE THIS! MAKE THIS!! Also if you enjoy this and want of these recipes let me know in the comments!! #health #fitfoodiebreakfast #breakfast #australianeggs #nutritionist #nutrition #healthyfood #easyrecipes See more

22.01.2022 WHO HERE STRUGGLES WITH COMING UP WITH QUICK HEALTHY WEEKNIGHT DINNERS? I know the struggle! Im either rushing to cook dinner before putting the kids to bed or having to whip something up after they go to sleep and by then Ive consumed most of the scraps on the bench This dish has become one of 15 minute meals. I know its loaded with goodness and it tastes like healthy takeout, which I love! ... Here I recreated Singapore noodles... I hope you enjoy it! Ingredients * 2 tsp olive oil * 1 tsp sesame oil * 500g free-range pork mince * 3 tsp curry powder * 2 medium carrots, thinly sliced * 1/2 punnet button mushrooms, sliced * 1 packet broccolini, chopped into medium size pieces * 1-2 red chillies, deseeded * 1 packet brown vermicelli noodle * 1 bunch bok choi, roughly chopped * 4 spring onions, thinly sliced * 2 tbsp soy sauce * Sesame seeds and coriander to garnish * 2 eggs, fried to top Method 1. Heat the olive oil in a large heavy-based frying pan or wok over a high heat. Fry the spring onions, then add the mince, stirring, to brown. Turn the heat down to medium-high, add the curry powder and sesame oil and stir-fry for 3 minutes, then add the broccolini, carrots, mushrooms and chillies. Cook for 3-5 minutes, then add the noodles, bok choi and 1/4 cup water and soy sauce. Stir-fry, scraping the bottom of the pan to loosen any crispy bits, until mince are cooked through, the vegetables are just tender and the noodles are heated through. Remove from heat and set aside. 2. On a medium pan, drizzle some olive oil and crack the 2 eggs. Cook sunny side up. Remove and place on top of the noodle mix. Serve in a large bowl with sesame seeds and spring onions. Notes: if you are vegetarian substitute pork mince for tofu mince, and tamari if you are gluten free. If you dont eat soy sauce change this for coconut aminos! #Monday #nutrition #nutritionist #health #fitfoodie #easyrecipes #15minmeals See more

22.01.2022 POSTNATAL NUTRITION UNPACKED ANNOUNCEMENT!! From the moment I start my nutrition journey I knew I wanted to help people reach their optimal health and I always had a passion for working with women to rebalance their hormones. Once I fell pregnant and became a mum to my first baby, my passion remains the same but I know now more than ever the demands of being a mother of one, and a month of 2 under 2!... After experiencing 2 emergency c-sections and having premi in hospital for a month, I saw how important good nutrition was for mum and baby. Staying nourished with good food and nutrition kept me energised, reduced the hormonal and mood shifts, helped my period return regularly after birth and kept my milk supply up! Good nutrition also helped me heal my body from such a big operation. I know its not easy. Nutrition is so confusing right? Am I getting enough folate? What even is folate? What should I eat when I breastfeeding? Will this chocolate affect my baby? How much caffeine? Why am I so bloody hungry when I breastfeed? How do I stop night cravings? Considering all of this I decided it was time to team up with my gorgeous friend of 10 years @moniquecormacknutrition and create this handbook. In this book we share our knowledge and create an easy guide for mums. Whats in the book? important nutrients to replenish after birth and foods to find them in breastfeeding nutrition tips how to build a balanced plate tips for meal planning, quick no cook meals, healthy snacks and managing sugar cravings 10 exclusive recipes We will also be creating a private Facebook group for all our mums purchasing the book. This is a space you can access evidence based nutrition information in a cost effective manner. This can be for new mums and older mums because nutritional deficiency post pregnancy can last if not addressed. We are launching this amazing resource next week and we can wait to share it with you all!!! Please go to my website to sign up to my newsletter and have the chance to win a discount See you soon mummas!! #nutrition #postpartumbody #postpartumhealth #nutritionist See more

21.01.2022 Coffee and your hormones: Series 1 HANDS UP IF YOU DRINK COFFEE OR SOME SORT OF CAFFEINATED BEVERAGE? I am pretty sure most of us put out hands up! I often get asked about the impact of coffee and is it really bad.... My response is, it depends who I am talking to. Again I apologise, there is no yes or no answer. Nutrition is not black and white. There is lots of grey and coffee being bad or good is one of those. But what can happen to your hormones with increased intake of caffeine (coffee, pre workouts, Coke, red bull, etc) is this... There is a pathway for the production of all those luxurious sex hormones (progesterone, oestrogen, testosterone)... along this pathway there is this hormone called pregnenolone, which is the precursor hormone to stress hormones like cortisol and sex hormones like oestrogen, testosterone and progesterone. In times of stress, the body redirects most of the pregnenolone towards the production of cortisol and away from the production of those lovely hormones that are so important in our bodies. Caffeine in dietary doses increases both ACTH and cortisol secretion in humans. A study conducted on women showed that >200mg caffeine consumption lead to reduce free estradiol (a form of oestrogen). Although this study did not show a relationship between this a loss of cycle. However, excess stress through life and increased stimulants may lead to this. Take away you dont need to stop drinking coffee but depending on your bodies ability to metabolise it (liver function), your goals (e.g. trying to have a baby) and if you are feeling stressed (emotionally, physically, etc.) you may want to limit your caffeine intake. #Caffeine #coffee #health #hormones #femalehormones #pregnancy #healthyliving See more

21.01.2022 , , &... Yesterday was world egg day Did you know that the yolk itself contains 13 essential vitamins and minerals. Just that one little yellow thing which sadly people disregard sometimes besides protein eggs are rich sources of fat, selenium, vitamin D, B6, B12, zinc, iron, copper and my favourite CHOLINE. Eggs won’t cause cholesterol or make you fat. They actually help our hormone production and new studies are showing benefits for non alcoholic ...liver because of the choline! (Watch this space). Eggs are also the perfect little gem for weight loss and female health as they contain cholesterol that is the precursor of hormone production. Something else about choline you may not know (MUMMAS READ THIS)... Choline is anessentialmicronutrient required in the maternal diet during lactation to ensure adequatecholineconcentrations inbreast milk, support offspring growth and maintain maternal immune function and intestinal health. To enable breast milk to meet the demand by the infant to support developing tissues, maternal dietary choline requirements increase, from 425 mg/day for non-pregnant, non-lactating women to 550 mg/day for lactating women. Just so you understand one large hard-boiled egg contains 164mg of choline. Ingredients - 400g can diced tomatoes - 3 spring onions chopped finely - 1 clove garlic, minced - 1 red capsicum, cut into thin slices - Salt and pepper - 2 tbsp olive oil - 6 eggs - Top with chopped parsley, chilli flakes, spring onions, and feta Method Step 1 - Place a large pan on medium heat, drizzle with olive oil and add the spring onions and garlic. Mix together until the onions soften. Step 2 - add the capsicum to the pan and mix the ingredients. Once the capsicum begins to soften add the can of diced tomato. Mix the ingredients. Step 3 - Once the capsicum softens add the eggs sunny side up on top of the salsa. Cover the pan and take it off the heat. Step 4 - Place the pan into the oven until the eggs are cooked but runny. Top with parsley, feta, chilli flakes and spring onions. Enjoy! See more

21.01.2022 SUMMER GRANOLA for a bit of balance in the holidays. Oats contain beta glucan a soluble fibre that helps with removal of excess cholesterol from the body and creating a healthy microbiome. RECIPE..... Ingredients: 2 cups oats 1/4 cup pepita seeds 1/4 cup chopped walnuts or slithered almonds 1/4 cup shredded coconut 1/4 cup buckwheat kernels 1/4 cup dried cranberries 2 heaped tbsp Manuka honey 1/2 tsp vanilla sugar or vanilla essence 1/4 cup melted coconut oil or olive oil 2 level tsp ground cinnamon Method: 1. Turn the oven on to 180 degree Celsius and line a baking tray with baking paper. Set it aside. 3. Place the oats, pepita seeds, nuts, coconut, buckwheat, cranberries, vanilla sugar and cinnamon into a large bowl. Top with honey and oil and mix so that the wet ingredients cover the dry mixture. 4. Evenly lay the mixture onto a baking tray and place in the oven for 15 to 20 minutes or until the mixture begins to brown. 5. Remove from the oven and serve with fresh fruit, yoghurt, nut butter and some oat milk. Enjoy! #summer #breakfast #healthyeating #healthyfood #digestive health #guthealth #nutritionist #nutrition #nourishyourbody #christmas

20.01.2022 SNACK RIGHT ZUCCHINI LOAF I think we can all agree that snacking has taken over us this year, whether its bordem, working close to the kitchen, being a new mum, nerves, anxiety or just COVID... this loaf is there to stop you snacking mindlessly. It will satisfy you and leave you feeling good ... https://christianavelis.com.au/snack-right-zucchini-loaf/ #Recipes #snacks #zucchini #health #healthyeating #nutrition #nutritionist #balance #snackright See more

19.01.2022 ESTROGEN AND YOUR MICROBIOME Did you know that the gut microbiome and your hormones are linked? An imbalance of the gut bacteria in your gastrointestinal tract (or what we know as gut dysbiosis) may play a role in excess oestrogen and hormonal imbalances. ... So how does it work? The gut microbiome secretes reactivated estrogens, short chain fatty acids, amino acid metabolites, and secondary bile acids that are involved in the modulation of estrogen levels. If there is an excess of bacteria that produce beta-glucuronidase, (this basically revertes estrogen back to the form that can be absorbed back into the bloodstream resulting in excess estrogen). Certain bacteria families increase the production of beta-glucuronidase. What are some common causes of dysbiosis? - Diet - Alcohol - Excess sugar - Antibiotics - Obesity - Pollutants So, what can you to do to help rebalance our gut bacteria and our estrogen levels? - Add prebiotic and probiotic rich foods to your diet - Eat wholegrain and fibre rich foods - The right probiotics may be suitable for you - Have a diverse diet - Reduce refined sugar and alcohol intake - Do you suffer from gut health issues and/or hormonal imbalances? If you are suffering from hormonal imbalances and gut imbalances, please consult your healthcare professional and a nutritionist or dietician. #health #pms #womenshealth #femalebodies #fitfoodie #nutritionist #nutrition #wholefoods #femalehealth #hormonehealth

19.01.2022 PANTRY & FRIDGE ESSENTIALS What are some of the staples you have in your pantry and fridge? If you want to stay balanced and healthy it is important to pack your pantry and fridge with all the essential which will allow you to whip up a healthy meal in no time. ... I share mine some of mine in my article on my BLOG this week!! https://christianavelis.com.au/2017-5-1-22-of-my-favourite/ Share with me, what are some of your staples?? And you are allowed to stay chocolate 90% Lindt is always in mine. #health #nutrition #balance #mealprep #healthyeating #nutritionist

18.01.2022 Question: CAN I LOSE WEIGHT AND STILL ENJOY WEEKEND MEALS WITH MY FAMILY??This is a question I always get asked and it’s important to answer as we all want to live a little. The answer to this is... It is possible depending on your goal and how quickly you want the weight to come off. Generally our weekends may set us back and make all our good work seem void when we are trying to lose weight. Why? because we over indulge without noticing and our portions can be a li...ttle larger, plus alcohol and empty calories get involved. When it comes to weight loss calorie deficit is what we all read about and the reality is that most of the time it is what you need most of the time to succeed with weight loss. In simple terms, eat less than what your body needs so you can lose the weight. Working out your calorie deficit and maintenance calories can sometimes be confusing I am not the nutritionist that will recommend just fitting any food into a calorie count. Weight loss isn’t just about that... It is about what type of food you put into your body too and as a result how they reframe your microbiome and hormones (thyroid, estrogen, progesterone, cortisol etc.) and, insulin that all play a vital role in weight loss. Nourishing your body right and supporting the different systems in your body will give you long last results and also transform you into the healthy person you desire. Working with somebody to help with sustainable weight loss and overall health is essential as fitting your life into 1500 calorie diet is not suitable for almost people and we all have a variety of issues that need addressing. So, what can you do on the weekend to avoid voiding your weeks hard work: 1. Choose healthier options when you go out or when making your pasta, pizza or pancakes at home. 2. If you do want to indulge, choose one meal that you want to not worry about putting into your calorie count. This is good for the body and soul! 3. Always include greens, veggies and salad to your meals. 4. Move! To help with calories out. 5. Be mindful when you eat and drink. If weight loss is not your goal. Number 4 and 5 are my ultimate! Happy Wee See more

18.01.2022 Here is something for everyone. It is a simple, delicious Mediterranean favourite. It is also the perfect meal prep dish for busy people!! I prepared it tonight and its ready for tomorrow. I hope you enjoy it ... https://christianavelis.com.au/2019-1-20-yemista-stuffed-v/

17.01.2022 POSTNATAL NUTRITION HANDBOOK!! Are you looking for a guide to help you understand how to eat post baby. If you are, this is for you. This handbook has been researched and written by myself and my dear friend @moniquecormacknutrition We are both mums, we have both had our fair share of hormonal and fertility issues and we understand what it is like to want to stay healthy after Bub.... There are so many delicious tips including unique recipes designed by us including this herb salmon!!. To buy this handbook jump over to our websites!! https://christianavelis.com.au//postnatal-nutrition-handb/ #Postnatal #nutrition #Ebook #nutritionist #healthyeating

17.01.2022 FIBRE AND YOUR HORMONES ... How many of you suffer from PMS? How many of you have cut out carbohydrates (I mean whole grains and fruit, not veggies) at some point in your life? Could the 2 be associated?!! What is fibre? Fibre is broken down into subgroups, these include dietary fibre, soluble and insoluble fibre. These dietary fibers are a complex group of oligosaccharides, polysaccharides, resistant starch, and resistant dextrins. Each of these fibres plays a differen...t role in keeping the body balanced and improving the digestive system through influencing the gut bacteria and cell wall in the colon. The RDI of fibre for an adult is between 25-30g per day. So in terms of oats (that contain soluble and insoluble fibre) 40g contain 3.6g of fibre. What is the science regarding PMS? Some forms of PMS can be a result of excess estrogen, or the underproduction of progesterone, leaving estrogen being the dominant hormone. Estrogen imbalances may be a result of hormonal birth control, endocrine disruptors like make up and skin care products, and digestive and liver issues that are responsible for metabolising and removing excess estrogen. The evidence about fibre and estrogen - There is evidence that dietary fibers may reduce circulating estrogen levels through changes in the gut microbiome and increased excretion of estrogens in the gastrointestinal tract. - Soluble fibers (eg. oat bran, barley, nuts, seeds, beans, lentils, peas, strawberries) are believed to decrease intestinal cholesterol absorption, and that cholesterol byproducts may have estrogenic effects. - High fibre diets cause a decrease of -glucuronidase activity which leads to the decreased reabsorption of estrogen in the colon. Cautions: - Excess consumption of fibre may lead to gut pain and discomfort - Excess consumption of fibre may to anovulation (not getting a period) as it also is thought to lead to a decrease in LH and FSH, as well as estrogen. If you think you have hormonal imbalances, please visit a doctor and accredited nutritionist to help work through these imbalances and help you find your balance. See more

16.01.2022 HOW MANY OF YOU SUFFER FROM TUMMY PAIN, BLOATING, GAS, AND MORE DIGESTIVE ISSUES? When it comes to the digestive system, we all need a little help. I dont know many people out there that havent experienced a period in their life when they didnt have some sort of tummy pain, diarrhoea, constipation, bloating or flatulence! The digestive system is a complex system. Its made up of several organs and is a system that starts at the top of our body and ends prett...y much at the bottom of our body. Here are my 5 tips to help with improving your digestive health: 1. Chew your food - digestion begins in the mouth 2. Eat more fibre - lots of veggies, whole grains and fruit 3. Get magnesium rich foods - dark chocolate, almonds, dark leafy greens 4. Probiotics and probiotics rich foods like leeks, asparagus, yoghurt kefir 5. Add digestive enzyme rich foods like pineapple, and papaya Always make sure you are drinking enough water to help move your bowels If you are experiencing ongoing constipation, diarrhoea, bloating and pain in the gut, please ensure you see a professional to help with these issues and find the cause. #Digestivehealth #health #nutrition #nutritionist #healthyliving #digestivetips #balance See more

13.01.2022 Its the last day of winter over this side of the world but yesterday and today feel an awful lot like spring! .. fish and chips is a summer go to of mine, so I created this delicious whiting almond crusted fish for the times when I want to make a healthier version at home. I hope you enjoy it! Recipe is on my BLOG. ALMOND CRUSTED WHITING. #healthyfoods #fish #fitfoodie #nutrition #spring

11.01.2022 MEDITERRANEAN DIET AND ENERGY BALANCE The Mediterranean diet is one diet that has been researched for years. What we know about it is that it can reduce the risk of heart disease, lower blood pressure, improve metabolic syndrome, diabetes, certain cancers, depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. What does the Mediterranean diet include: * A variety of plant foods, including fruits, vegetables, who...le grains, nuts and legumes, which are minimally processed, seasonally fresh * olive oil * cheese and yogurt, consumed daily in low to moderate amounts * fish and poultry, consumed in moderate amounts a few times a week * red meat, consumed in small amounts * fresh fruit for dessert, with sweets only a few times each week * wine consumed in low to moderate amounts, usually with meals. A recent study done to show the effects of the Mediterranean and vegetarian diets on hormones that influence energy balance (including leptin, adiponectin, visfatin, insulin and HOMA-IR) showed that the Mediterranean Diet resulted in a significant decrease in leptin levels. What is leptin? A hormone released from fat cells in adipose tissue.Leptinsignals to the brain. Leptinacts to alter food intake, it helps inhibit hunger and regulate energy balance, so the body does not trigger hunger responses when it does not need energy. Leptin and reproductive cycle? Some studies have shown that leptin stimulates the pituitary gland to secrete LH and may be associated with triggering ovulation. Leptin levels are seen to rise mid-cycle and throughout the LH phase. Could this be why we get hungrier around this time? More research is needed but it is thought that this increase in leptin is related to enhanced fertility and preparing the body for the increased energy demands of pregnancy. Regulating leptin levels and other hormones that influence energy balance you can lose weight, maintain a healthy weight, balance cravings and keeping your reproductive hormones balanced. Following a balanced diet can help shift your body and help you find that equilibrium.

11.01.2022 YOGA AND FERTILITY Although there is no direct study linking yoga and pregnancy. If you are trying to conceive or even get your cycle back on track, you may know that stress can reduce your chance and may lead to infertility. Increased stress may lead to sympathetic nervous system dominance, and increased cortisol, which can interfere with ovulation and may lead to imbalances is our sex hormones. ... Studies have shown that yoga has the power to reduce stress and tap into the parasympathetic nervous system. How? Through the practice of mindfulness, meditative flow and breathing techniques. How yoga helped me get my cycle back: 1. Helped me practice compassion for myself 2. I became more mindful of what I was eating and perceived food 3. Showed me how to slow down and reset 4. Reduced the inner noise Nutriton is an amazing tool for ensuring the body is ready for conception and feeding it right to help support stress but lifestyle factors may also play a big part. Looking at your health as a whole rather than one factor is essential. P.s. this photo is about 4 years old pre babies but a time when I finally got my period back to normal thanks to good Nutriton and healthy movement. #health #yoga #nutrition #nutritionist #healthyfood #movement #holistichealth #saturdaymovement #fertility #preconception See more

10.01.2022 IRON. Iron deficiency is the most common nutritional disorder affecting about 20-25% of the worlds population, predominantly children and women. There is evidence suggesting the depletion of iron stores may have adverse consequences for adults even in the absence of anaemia. Iron deficiency and anaemia is associated with various physiologic consequences including impaired tissue oxygen delivery, weaknesses, cognitive impairment and increased susceptibility to infe...ctions. In pregnancy, anaemia may be associated with premature birth, possible infant and child anaemia and reduced cognitive developments. Pregnancy and lactation both require increased iron demands. The nutritional status can help prevent anaemia during pregnancy. So what are the symptoms of iron deficiency - fatigue - Poor concentration - Breathlessness - Mood shifts - Poor sleep - Headaches - Palpitations Iron bioavailability? This is how much you absorb from food... It is approximately 14% to 18% from mixed diets that include substantial amounts of meat, seafood, and vitamin C (to increase bioavailability due to its acidic nature) and 5% to 12% from vegetarian diets. So where can we find it? Red meat, brown meat, lentils, spinach, liver, tofu, dark leafy greens, fortified cereals. If you do suffer from anemia please consult your doctor and professional nutritionist to help improve this deficiency. This Dhal is rich in iron and perfect for all vegans and vegetarians and meat eaters!!! RECIPE IS IN MY BIO. Tag me when you make it. #Iron #health #nutrients #nutritionist #nutrition #nutritionfacts See more

10.01.2022 PMS - Are we really supposed to be experiencing this every month?? Have you ever noticed that right before your period you tend to be more accident prone and you just can’t seem to find your balance. Why?! That’s actually PMS.! PMS or Pre menstrual syndrome is a condition that appears in about 90% of women ranging from mild to severe symptoms. Symptoms appear about a week before your period is due to arrive and can last to the end of your period. Symptoms are both ...psychological and physiological. They can range from headaches, to boob soreness, mood swings, depression, anxiety, oedema (bloating), cramping, backaches, joint soreness, digestive issues (like IBS) and skin acne, and more! Geez it’s fun being a women right! There is no clear aetiology for PMS, but it has been suggested that PMS symptoms arise from the bodies reaction to fluctuations in hormones and the impact these reproductive hormonal shifts have on neurotransmitter production. Is it normal to have PMS?! Sadly no, they should not be stopping our lives or changing our personalities. It should not be impacting your state of being. Can they be treated and managed?! Yes thankful through diet and lifestyle shifts (as well as making sure there are no further medical complications) they can be managed and treated. For example, did you know that low iron could be causing you to have more painful periods? Everyone’s symptoms are different and their reactions to hormonal shifts vary. I love helping women overcome and manage these symptoms because no one likes being moody or bloated Getting help is a start #health #pms #womenshealth #femalebodies #fitfoodie #nutritionist #nutrition #wholefoods #femalehealth #hormonehealth See more

10.01.2022 Do you look at this and think no I cant eat it. Its pasta, itll make me fat?.. I sadly still hear this all the time. I hear carbs are going to make me gain weight, carbs make me bloated, I cant eat this its naughty. IF THIS IS YOU PLEASE READ ON these statements need to be stopped. ... 1. there is no such thing as a naughty food. Foods are not all created equal in nutritional content but most have a space in our diet, whether it be to improve our bodies inside or create some momentary pleasure (with no guilt). 2. CARBOHYDRATES are NOT THE ENEMY! - vegetables and fruit are carbohydrates and you love them right, so why not love all the other yummy starchy carbs like quinoa. Brown rice, whole grain bread, spelt pasta, etc. - carbs can curb your appetite, fibre and resistant starch help do this - carbs can help maintain blood glucose levels - carbs can support digestion - carbs support weight loss - carbs help with muscle repair 3. When it comes to pasta there are so many different types of pasta out there so choose one that suits your body and your goals dont just eliminate it. This one is quinoa and brown rice pasta. Make sure you always talk to a professional before cutting out food from your diet. RECIPE on my blog today! #Health #nutritionist #nutrition

06.01.2022 5 MORNING MOVE IT TIPS Monday morning can be hard for a lot of us. This is something I used to struggle with a lot back in the day. start your day with some WATER DON’T replace a wholesome breakfast with a coffee... ADD some fruits and vegetables to your morning, avocado, tomato, berries, banana, spinach, mushrooms... write a LIST - this always helps me to clear my head MOVE, if you can get up and move do it, even if that is walking to your local coffee shop to grab a coffee or doing 15 minutes of stretches and breathing Sometimes some really simple things can change our day and make us more motivated and able to concentrate. What do you do to set up your day? #health #monday #motivation #healthyliving #nutrition #holistichealth #mornings #healthyliving #nutritionist See more

05.01.2022 COLD FRONT COMING THROUGH SYDNEY!! Time to stay in and warm up with something delicious. Im loving this coconut pumpkin and cauliflower soup. Who is with me?! Weekend food preparation. RECIPE IS ON THE BLOG... link in BIO. Tag me when you make it ... HAPPY FRIDAY EVERYONE!! #recipes #soup #friday #nutrition #nutrtionist #nourish #nutrition #easyrecipes #healthyfood

02.01.2022 Hi everyone!! I am so exciting to finally start my new page. Seed of Life was my old name and former blog. It is time to move on and time for Christiana Velis Nutrition to be officially launched (via Facebook). Thank you for following! I can finally share all my new blog posts, recipes and other nutrition and lifestyle information with you here.... You can also click on book now to have a one on one consultation with me. At the moment they are all via Zoom. Happy Sunday xx

01.01.2022 YOUR FOOD, THE GUT and BRAIN So it’s that time of the year and we are all feeling exhausted and ready for a break right?! It is also the time of the year that our eating seems to fall apart and we are being more social and care-freebut is that the best thing to do during this busy year end time? ... The human gutmicrobiomeis a collection of tens of trillions of microorganisms populating the intestine. The dominant organism in the gut is bacteria. Studies have shown that the gut microbiota can play an essential role in the brain’s physiological, behavioural, and cognitive function. This includes anxiety and stress. The quality of your consume carbohydrates and fats play a significant impact on your gut microbiome. Carbohydrate fermentation by the gut microbiota produces short chain fatty acids, which have physiological effects, such as shifts in your hormones, cravings, energy and mood. To help keep your anxiety and stress down, and mood happy and efficiency high, you might want to try: 1. Eating whole grains and low GI carbohydrates like rice bran, oats 2. Including lots of veggies and fruits like bananas, onions and apples 3. Look at your sugar and saturated fat intake #health #nutrition #mediterraneandiet #weightloss #hormonehealth #femalehormones #rebalance #ovulation #nutritionist #nourish #balancedfood