Dog Watch Nutrition in Bolwarra Heights | Medical and health

Dog Watch Nutrition

Locality: Bolwarra Heights

Phone: +61 409 018 132

Address: 3 Tocal Road 2320 Bolwarra Heights, NSW, Australia

Website: http://www.dogwatchnutrition.com

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• Medical and health

25.01.2022 Coffee It’s one of the staples for getting through the workday. But yes there is such a thing as too much! Everything in moderation, including coffee! Caffeine is an excellent natural stimulant and can be used occasionally for aiding wakefulness. My general recommendations for coffee intake is 1 a day and if you need to have a second one make sure it’s at least 6 hours before bed. ... Adverse health effects associated with excessive caffeine intake include: - insomnia - nervousness - headaches - nausea - heart-palpitations This is why we can’t rely on coffee long term; when working shift work, our sleeping patterns are already out of balance. Excessive caffeine intake will only make our quality of sleep worse. #sleephygiene #coffee #sleeproutine #beverage #nourishmentfornightshift #dogwatchnutrition #caffeine

24.01.2022 Are you on Nextdoor? Dog Watch Nutrition is exploring new platforms if you’re local to the Maitland area please jump on send me a message say hi! Send me a to show your support

23.01.2022 Shift workers make sure you drink plenty of water throughout your shift! Often we are not hungry or tired we are just dehydrated, so increasing your water intake will help you to manage fatigue. Tea and coffee are ok for the beginning of your shift. Aim for a maximum or 2 coffees a night and avoid all caffeine 6 hours before bed. Herbal teas like mint, lemon and ginger are excellent throughout your shift. Just steer clear of the vending machine all together. If you need a ...sweetened beverage try a kombucha, fruit smoothie or fruit infused water. Ditch the soft drink and hands off the energy drinks, they will just make your glycemic control, pain and quality of sleep worse. Avoid alcohol after your shift if you need to wind down, choose a soda water, sparkling grape juice, or chamomile tea. #whattodrink #waterintake #dehydration #hydrate #healthydrinks #nourishmentfornightshift #dogwatchnutrition

21.01.2022 A simple formulation for a healthy crib! Palm size protein based food e.g. beans, chicken, eggs or tofu + Lots of dark green vegetables e.g. kale, broccoli, spinach ... + 1-2 Tbsp of fats e.g. olives, avocado, seeds, fish THAT’S ALL FOLKS! Keep it simple. Use a similar formulation for your day and evening shifts and you will soon see a dramatic change in your mood, energy and overall health. #mining #cribbreak #pitlunch #formulation #healthyeating Image credit: Food photo created by user14908974 - www.freepik.com

20.01.2022 Good food habits and balanced nutrients to go with your sleep health routine. One of the best food habits you can make is to SHORTEN YOUR FOOD CHAIN. Example here from today’s @earthmarketmaitland which is run completely from a volunteer basis and is organised by @slowfoodhuntervalley. It was their 3rd birthday of running this amazing community farmers market. They are all about local farm to plate food Protein source is eggs from @kapsalifarm ... Carbohydrates is spelt sourdough from @fostertonbiodynamicfarm Fats lemon myrtle olive oil from Hunter Valley Olive Growers & Sellers. Lots of fresh fruit and vegetables And my homemade homegrown pumpkin soup See my breakdown of the food chain as a rough guide but remember there’s a lot more steps involved when we purchase our food from the big supermarkets, especially when it comes to fresh meat and milk. #supportlocal #community #foodchain #foodsupply #healthyeating #farmfresh #farmersmarkets #huntervalley #nutrition #nutritionforsleep @ The Levee Central Maitland

20.01.2022 This is one of my favourite drinks for before bed @pukkaherbsaustralia night time tea! Sleep allows your body to heal and repair overnight by aiding immune function, supporting mental health as well as reducing inflammation and stress on the body. Oat flower, soothing lavender and silky-sweet limeflower is the perfect dreamy combination to help you get your zzz. The perfect beverage for you winter bedtime routine #nighttime #sleepaid #sleeproutine #chamomile #shiftwork #sleepbetter #oatflower #sleep #relaxation #selfcare #herbalmedicine #nourishmentfornightshift #dogwatchnutrition #grocerygold

18.01.2022 Meal ideas can be challenging. Planning ahead, buying ingredients and taking the time to create something fabulous and healthy. We fall into quick simply habits like having Vegemite on toast for a quick hunger fix. Especially when you’ve just worked 12 hours and need to eat something before you crash. Unfortunately it’s these quick go to meals that are unbalanced and leading us to lacking in essential vitamins and minerals. Tea and toast is NOT going to provide you with prot...ein for healthy brain and muscle function, enough fibre to keep you digestive system regular, and essential fatty acids for lubricating our joints. Unfortunately that then becomes meal that you have skipped your servings of fruit and vegetables. See my blog on my website for a WHAT TO EAT guide when nourishing your body on night shift. #whattoeat #healthyeating #nourishmentfornightshift #dogwatchnutrition #vegemiteontoast #ilovevegemite

18.01.2022 Rotating shift work is one of the hardest things our body has to go through, it leaves us fatigued, sluggish and unmotivated. Eating healthy is key to managing energy levels, staying alert and keeping a positive mindset. On your days off try to be prepared with meals and snacks for the week. Make meals in bulk and store them in the fridge and freezer for the week. This could include: chicken fried brown rice, shepherd’s pie, rissoles, soup, vegetable curry, or oven baked ve...getables. If you haven’t prepared meals in advance, instead of eating at fast food restaurants, try making a quick, simple meals from the supermarket with BBQ chicken, cheese, pre-packaged salads and bread roll or a can of tuna/salmon, a packet of microwave brown rice & quinoa and a can of beans or vegetable soup. Shoot me a message to find out more about #mealplanning #nourishmentfornightshift #foodprep #healthyeating #routine #dogwatchnutrition #cleaneating #rotatingshiftwork #fifo

17.01.2022 A great example of a healthy lunch thanks for sharing @sgmank whole grain carbohydrates, quality protein, healthy fats and lots of vegetables. Send me your meals to share on my story for healthy meal inspiration for the rest of the #dogwatchnutrition crew! #lunches #shiftwork #cribmeal #homemade #nourishmentfornightshift #dogwatchnutrition

16.01.2022 You want something for sleep but where do you start? There are a number of well researched nutrients, herbs and patented plant and chemical extracts for quality NREM & REM sleep, onset of sleep, and sleep associated conditions. Supplementation should always be personalised and individual. Some nutritional supplements and their recommended dosage for you to consider:... Magnesium Magnesium functions in the body by promoting cellular energy production, inhibiting muscle contraction, nerve impulse transmission and improving immune response. It is used therapeutically for restless legs syndrome, muscle pain, chronic fatigue, and insomnia. Glycine It plays a role in memory retrieval, regulating neurotransmitters, immune modulation and reducing inflammation. Glycine can improve sleep quality of the NREM sleep stage, clear headaches and decrease fatigue from poor sleep. Tryptophan it is the precursor to two important hormones. Serotonin; which is our happy hormone and melatonin; our hormone that regulates our sleep-wake cycle. Tryptophan can be used clinically to treat insomnia, anxiety and stress. To find out more about supplements for sleep, or to get the right formulation for you, send me a message via email or my socials and remember not every issue can be fixed with a pill. #supplements #sleep #shiftworker #sleepawarenessweek #nutrition #sleepcoach

13.01.2022 When we are sleep deprived the we lose some control over the prefrontal cortex of the brain. This is the part of us that makes normal and rational decisions. Sleep deprivation can cause the amygdala to have heightened responses to negative stimuli, which makes it hard for us to regulate our emotional response. A prolonged deprivation of REM sleep is associated with multiple changes in receptor activity in different areas of the brain which can lead to mood alterations such as... anger. So no wonder my husband gets shitty at me after night shift!! Understanding the functional body changes that happen can help the whole family to manage night shift. #understanding #nightshift #nourishmentfornightshift #sleep #sleephealth #moodsupport #brainhealth

13.01.2022 Bloating is one of the most common complaints noted by shift workers specifically those on a rotating roster. Not only are you working when your body knows it should be sleeping, but you are eating when your digestive system should be resting. Biological circadian rhythm dysfunction has been associated with gastrointestinal disturbances, like bloating, gas and abdominal pain. See my blog FIVE FOODS TO HELP REDUCE BLOATING ON NIGHT SHIFT by clicking the link below:... https://dogwatchnutrition.com//five-foods-to-help-reduce-/ #nourishmentfornightshift #bloating #shiftworkers #dogwatchnutrition

13.01.2022 Working shift work doesn’t always mean you can have a regular shopping day or prep day. Sunday Prepday is great if you don’t work weekends. Most of our shift workers in the Hunter Valley are on rotating rosters. This mean you need to allocate a day to do the shopping and meal preparation. Write it on the calendar, put a reminder into your phone, order online and get it delivered but schedule a block time dedicated to making your bulk meals. Make extra when you make your day ...off lunches, or double a recipe for leftovers. But have a PLAN. Winging the grocery shopping leaves you open to over repeating certain foods, impulse buying, and making unhealthy food choices when you are short for time. #mealprep #shiftwork #plan #mealplanning #dogwatchnutrition #nourishmentfornightshift #preparation #nightshift #healthyeating

12.01.2022 Food diary keeping not your thing? Well I’m now offering myDNA Wellness testing as an alternative or addition to dietary analysis. Did you know DNA can tell us a lot about our individual nutritional requirements? The interaction between nutrients and genes is referred to as nutrigenomics. Nutrigenomics is fascinating and now we have evidence based research to help us individual your nutritional therapy. You’ll be guided to make dietary and lifestyle changes for a healthier ...life by choosing the nutrition and exercise regimens that are more in line with your genetic make up. myDNA helps to determine genetic factors that contribute to, without being the cause of, your body weight, vitamin needs and other aspects of your wellbeing. And the best thing is that you can do the test at home, as it’s just a mouth swab that’s required. Get in touch to find out how to order yours. #nutrigenomics #dietaryanalysis @nutripath #analysis #nourishmentfornightshift #dogwatchnutrition #pathology

11.01.2022 Leftover lunches are this easy. Winter soup time is coming to an end, but it doesn’t mean you can’t do some big bulk cooking for the freezer. These are perfect to have heated up on your crib break or when get home after a shift. I served this one with a side of gluten free pita and lemon myrtle olive oil. #maxveggies #soup #vegan #nourishmentfornightshift #nighties #shiftworker #dogwatchnutrition #nutrition

10.01.2022 Maintaining regular meal times is so challenging for people who are working on a rotating roster. Family meal times are disrupted and often can’t be altered to suit the shift worker, which leads to more meals eaten on the run or as convenience foods. Shift workers that time their meals well, prepare a variety of balanced foods and take the time relax whilst eating, CAN improve their eating patterns! They can also reduce hunger whilst sleeping, digestive discomfort and overa...ll risk of cardiovascular disease and metabolic conditions. It’s hard work but it can be done. Hit me up if you would like some help. #mealtiming #rotatingshifts #eatingpatterns #nourishmentfornightshift #shiftwork #dogwatchnutrition

10.01.2022 Happy Father’s Day Crew!

09.01.2022 Comment what you think you are below // or Science tells us that multiple genes play a significant role in our sleep and the neurotransmitter production for circadian rhythm and time of sleep. What this tells us is that according to our chronotype we could be early risers; Morning Larks or late night people; Night Owls because of our ancestors. Most people usually have a fair indication of whether or not they are larks or owls, however this is also largely influenced ...by their lifestyle and environment. We can use the knowledge of our chronotype to help increase productivity. Lark or owl, you can schedule your life to peak physical and mental performance. The down side to this is that some modern day professions such as rotating shift workers, means that we are required to compromise our physical and mental health by working outside our biological sleep time. #sleep #sleepawarenessweek #biologicalsleeptimes #nourishmentfornightshift #shiftworker #sleepcoach #nutritionist

08.01.2022 Moving to online appointments has been excellent for remaining in contact with all of you during the self isolation months this year, but with the government restrictions easing I am pleased to be offering face-to-face appointments again, both in my clinic at Bolwarra Heights and as home appointments for you. My next visit to the Upper Hunter is scheduled for Thursday the 2nd of July and I will be available for the Denman, Muswellbrook, Aberdeen and Scone areas. Limited appointments available. #upperhunter #nutrition #appointmentsavailable #scone #aberdeen #muswellbrook #denman #dogwatchnutrition #nourishmentfornightshift

07.01.2022 TIMING OF MEALS MATTERS Eat your main meal before you start work, a smaller meal and snacks during shift, then a light meal or snack afterwards, preferably 2 hours before you go to bed. Aim to have a 12 hour fasting window when you are winding down after work and sleeping. We don’t want you going to bed hungry but we also don’t want you going to bed on a full belly of food. The food we eat should be used to give us the energy and nutrients that we require, a full meal befor...e bed isn’t going to be used to give you energy, it will just be sitting sluggish in your digestive tract. When working nights, eat every 3-4 hours if you are hungry. Listen for your body’s hunger signs and be mindful that you are not just eating from boredom or to keep you awake. #shiftwork #nightshift #mealtiming #dogwatchnutrition #nourishmentfornightshift #whentoeat

07.01.2022 During your shift, include snacks that are high in protein like hummus with carrots, a handful of nuts and seeds, tuna with crackers, greek yoghurt with fruit. When having main meals, include lean protein (meat, fish, legumes), whole grain carbohydrates (sourdough, brown rice, wholemeal pasta or oats) and plenty of salad and vegetables. Fat is an important component of our meals for supporting different body functions, we just need to make sure it is in moderation and top q...uality. When having healthy fats in main meals make it quality sources like salmon, avocado, olive oil and olives. #whattoeat #macronutrients #protein #carbohydrates #fat #nourishmentfornightshift #dogwatchnutrition #shiftwork #healthyeating

06.01.2022 Do you actually sit down mindfully and eat on your meal break at work? Many of my clients eat on the go, eat while driving, snack at their desks, and don’t actually take the time out to sit away from work and focus on the food before them. Busy lives mean our lunches are rushed. When we rush meals we miss out on the mechanical component of digestion which is when we chew our foods. The saliva we create when we chew has enzymes that help us to begin breaking down our meal. ... Being distracted by computers, our phones or the road, while we eat also distracts our satiation signals, so we continue eating past the point of feeling full. As children we are taught to sit and eat before we go play, as adults we forget the same rules apply to us. It’s called a lunch break for a reason, use the time to mindfully eat and enjoy all the flavours of your meal. #mindfuleating #shiftwork #nightshift #lunchbreak #cribbreak #smoko #whateveryoucallit #nourishmentfornightshift #dogwatchnutrition

05.01.2022 Hey Crew! I’d like to share with you some foundations of nutritional medicine for shift workers so I’ve started a blog. Have a read, tell me what you think, ask questions and share if you like it.

04.01.2022 Insomnia; this is when you have trouble getting to sleep also called sleep onset. When you go to bed, lay your head down on the pillow and close your eyes, it should only take 10-20 minutes to fall asleep. Insomnia can also be described as; once you get to sleep you have trouble staying asleep. So waking up in the middle of the night to go to the bathroom or because of the kids, then it takes longer than 20 minutes to go back to sleep. Usually trouble getting to sleep is fr...om an overstimulated mind. Think use of screens before bed, daytime stressors, anxiety, medications, or other drugs like caffeine. The spiral issue with insomnia is that once you have one bad night's sleep, the fear and worry behind having another bad night and missing out on your recommended 8 hours, can be the trigger for the next night. Managing stress, anxiety and being mindful about your sleep hygiene everyday is the key to managing insomnia. #sleepawarenessweek #insomnia #sleephygiene #sleepcoach

03.01.2022 Hey Upper Hunter crew I’m coming to visit! Book your nutrition appointment online now or shoot me a message to organise a time to meet. I can’t wait to talk all things food and sleep with you. Follow the link below to schedule a home visit! https://app.acuityscheduling.com/schedule.php

02.01.2022 It’s Sleep Awareness Week this week with Sleep Health Foundation Australia who are all about improving people’s lives through better sleep. @sleephealthfoundation Well I am too! Good quality sleep and a healthy balance diet are keys to good mental health, longevity, biological and cellular function and general day to day energy. All things valuable to anyone who is working dog watch or rotating shift work. Look out for my sleep health blog in my email newsletter. But firs...t I want to hear from you! How did you sleep last night? Did you dream? Did you wake up through the night? Did you snore? Or drool? Do you wear an eye mask? Have the fan on? Or maybe your just about to go to bed now?? All these little notes help us to determine the quality of sleep you may have had. #nourishmentfornightshift #sleepawarenessweek #sleepcoach #nutritionist #sleephealth #sleepmatters #shiftwork #nightshift

02.01.2022 A FREE recipe guide is now available for download on my website. Featuring go-to healthy meals for preparing you for night shift. Follow this link to grab your copy https://dogwatchnutrition.com/blog/ #nightshift #dogwatchnutrition #nourishmentfornightshift #shiftwork #healthyeating #recipeguide