Elizabeth Barnard | Medical and health

Elizabeth Barnard

Phone: +61 401 510 800

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25.01.2022 Game Changers// I watched this movie & like many other viewers was initially blown away & pondering about plant based eating. Then I reminded myself Ive actually studied some of the nutrition science & there are a few flaws in this movie, which this article below points out. Please remember friends, theres no one magic or perfect diet. Make your choices for what fits right for your beliefs, budget & health stage. ... In terms of health, there are numerous benefits related to plant-based diets. but plant-based doesnt mean plant-only!

24.01.2022 POSTPRANDIAL INFLAMMATION// Not the best time of year to read this, but interesting nonetheless- modern lifestyles again the culprit!! Enjoy holiday season all & please save this post for a read post-holiday season: Inflammation is only ever meant to be a short-term protective assault by our immune system. But inflammation after eating known as postprandial inflammation can be exacerbated by our modern lifestyles. This includes calorie dense meals, frequent eating, exce...ssive fructose and fatty foods particularly saturated fat. Persistent postprandial inflammation is a problem because it inflicts recurrent collateral damage on our body that is extremely detrimental to our health over time. Chronic low-grade inflammation has emerged as an important link to many noninfectious lifestyle-related diseases including heart disease and type 2 diabetes...

22.01.2022 Late night food intake// Who can relate to eating food late at night while working, studying or when out socialising? Im sure many of us have done it at some point or due to our routine, may regularly eat late. Studies at the moment focused on circadian rhythm are trying to unlock the key to health & weight loss & some argue that late night food consumption is to blame. ... The video in the comments below shows one side of the story. Overall, studies are finding: Bigger food intake & poorer food choices when people eat late at night Recent research presentation I attended proposed stopping food intake after 8pm for best metabolic function - ie improved blood glucose & insulin responses. (Longterm - lower risk of chronic diseases, longer lifespan, the list goes on!!) What this means in real world terms? If youre a shift worker have minimum 6hrs overnight not eating, ideally from 8pm Overall food intake is important - late night eating often means more calories for the total 24hr time period, aim to curb this back Where possible prioritise sleep & overnight fasting, ie dont eat after evening meal (how we lived when we were kids!!) where you dont consume any foods/ snack Send me a message if you want help a 1:1 consult about putting some healthy tweaks into your usual routine to gain your best health #overnightfasting #nutritionist #occupationaltherapist #circadianrhythm #occupationalbalance #nightroutine #shiftwork #bodyclock #balance #healthfull #exercise #wholefoods

21.01.2022 Did you know that only 4% of Australians are eating enough vegetables? Nutrition Australia are launching a campaign to increase intake of vege! Who remembers the Go for 2&5 Fruit & Vege Campaign? It was launched for the same reason, cos veggies (& fruit) are our best friends when it comes to health - antioxidants, essential vitamins & minerals, fibre, the list goes on - SO much benefit for our health I could write a post each day for a year & still not cover the benefits t...o entirety! Conversely, more than 60% of Australians take supplements regularly (including primarily vitamins).... Is it just me, or does that not add up right? Not enough vege, but taking synthetic supplements instead? Sure we might need some specific supplements short term or for targeted higher dosages or certain health conditions, but for the general population overall - consistent higher intake of vege may cut the dependency on supplements way back.... Imagine a world of just eating yummy healthful food & it in turn, giving us our best health Ill be posting more veggie facts & tips over the National Nutrition Week 14th-20th October, stay tuned See more

21.01.2022 Dystonia Awareness Week 14-21 Sept: The clinic is closed today while I present at the Dystonia Network of Australia seminar about Energy Conservation & fatigue management strategies. If you live with a chronic disease, illness, injury or some other issue with your daily function then contact me for a free phone call to see if my Occupational Therapy & Nutrition services may be able to assist ... #dystonia #dystonianetworkaustralia #neurologicalconditions #movementdisorder #selfmanagementskills #fatigue #pain #chronichealthconditions #occupationaltherapy #nutritionist

21.01.2022 Good morning friends, hope your Monday is a great start to the new week... Are you feeling flat? Lacking energy & drive? Experiencing seasonal allergies? Or do you have a new health issue or goal you want to work on? ... Book in for an introductory 30min consult (Skype or phone consult also available) for only $40 Valid for the month of September

21.01.2022 FODMAP Trained// Greetings friends! The recent few months have been a forced break for a lot of us from our usual activities but also a time of new endeavours for some. For me Ive been able to bury my head in the books & recently successfully completed the Monash FODMAP training course in IBS and the FODMAP diet from Monash University. ... From my own firsthand experience with an unhappy bloated & painful tummy for over two decades, I can truly attest to the benefits of incorporating FODMAP diet strategies to manage my symptoms. If youd like to learn more about how I can work with you & integrate this approach into your health goals please get in touch or book online via the booking link on this Facebook page. #FODMAP #monashfodmap #ibs #endometriosis #fodmapdiet #nutritionist #occupationaltherapist #healthprofessional #happybellies #microbiome

18.01.2022 Interesting... carrageenan in non-dairy milk & cheese options has hit my radar a few times. Good to read some of the reason why it may be useful to look for carrageenan free options

18.01.2022 Over the past few years this idea of time restricted eating has grown in research base & popularity Basically like a lot of us grew up with - breaky when we wake up & no eating after evening meal = time window of approx 12hrs eating & 12hrs not eating (fasting) Simples! (Although add in modern lifestyles, Netflix & chill, blue light disturbances, poor sleep & stress++++ & maybe not so easy...) Something to consider, helpful for our digestive system & so many other body functions, health reasons etc!

18.01.2022 INVESTING IN OUR HEALTH// Everyday we make choices about how we spend our time, energy & money. How many minutes of each day do you spend doing activities that promote your health & wellbeing, eg exercising, eating healthfull food, socialising, laughing, playing, sleeping? ... On the flip side, how many minutes of each day do you spend on activities which may hinder your health? Our Western society values feelings of security (eg how many insurance types do you have) & wealth/assets BUT at times health & looking after our bodies & brains comes after the fact.... once weve accumulated chronic conditions. Take a moment today to reflect on your own body & mind. Are there areas of your body/ health & lifestyle/ mindset you would like to give some time & effort? If I use the old analogy of comparing our bodies to a car - we need to fuel, tune up & pay attention to our bodies & minds well otherwise they can break down. Like a car thats neglected, our lifestyle choices & attention (or lack of) to our health & wellbeing can have a lasting effect & result in significant costs (eg. productivity, years off our life, financial burdens due to medical treatment let alone the emotional & social burden). If youd like some support to link in with a suitable health professional for the health condition or concern youre experiencing or for general lifestyle support, Im happy to chat more. If your needs are in the range of services I cover - occupational therapy & nutrition we can book an appointment, otherwise Ill happily recommend another suitable professional to assist. My areas of interest are womens & mens health, autoimmune & chronic diseases, lifestyle support & healthy ageing. Currently Im not charging extra fees for home visiting so if youre time poor & would like me to come to you, please get in touch. #occupationaltherapy #nutrition #wellbeing #womenshealth #menshealth #autoimmune #chronicdisease #lifestyle #paleo #keto #autoimmuneprotocol #healthyageing #wholefoods #cleaneating #exercising #fitness #nutritionist #vegan #vegetarian

18.01.2022 Good morning & Happy Easter friends! May you all stay safe & well during these certainly different times

18.01.2022 So great to have spring finally here & some sunny weather in South Australia!! A good resource about whats in season this spring

17.01.2022 It’s amazing, the research about the gut microbiome is never ending! This linked study below details the positive impact on gut microbiome from reducing salt intake. Salt intake is often super high with typical Western style diets due to sneaky additions of salt in all sorts of processed foods It’s something we all should pay attention to, as high salt intake increases risk of heart issues

17.01.2022 OVULATION & PERIODS// A juicy post today for all the ladies out there (& for men who want to get informed to support the lovely ladies in their lives). Did you know that each month as our bodies go through the menstrual cycle, we produce hormones that are vital not only for that current cycle, but for long-term health? Ovulatory cycles (ie real periods, not pill-bleeds) are essential as hormonal deposits in our bodys hormonal bank These monthly hormonal deposits a...ctually aid in prevention of diseases & later life health issues The oral contraceptive pill (OCP) is actually synthetic hormones which essentially cause a temporary menopause-like state for women taking the OCP The pill also depletes some essential nutrients from the body, & can cause a brain fog & actually alter the brain & change cognitive function For sportswomen, the OCP flatlines hormones so optimal performance may not be achieved compared to a non-pill ovulatory cycle or real period - some best sporting results throughout history have been when sportswomen are actually in the early phase of a cycle or competing while having their period! Its not good enough that a menstruating woman should be told that the pill is a good option to fix things until they want to have children FYI, did you know that the ovaries take over a decade to mature, so lets just connect the dots here for a woman coming off the pill in her 30s trying to conceive.... Now is the time for emancipation of womens periods, health & menstruation! This post was inspired by the continued work of amazing womens health advocates Lara Briden & Kira Sutherland who just quietly are also my nutrition heroes #womenarenotsmallmen #womenshealth #womanhood #emancipateourhormones #fertility #menstruation #realperiods #askquestions #knowledgeispower #endometriosis #pcos #fibroids #pms #nutritionist #occupationaltherapist #quietfeminist #quietactivist

17.01.2022 Resistant starches// these guys are a type of starch, with similar effects to fibre. They are naturally found in foods such as leek, artichoke, cooked & cooled pasta/rice/potatoes (potato salad for the win!!), green bananas, oats, lentils, green peas. The health effects (& name!) come from the fact that they are resistant to digestion. They ferment in the colon & produce beneficial short chain fatty acids including high levels of butyrate & confer health benefits for our g...ut microbiome (beneficial bacteria feed on resistant starches). Many beneficial health effects are being discovered - metabolic health, healthy weight maintenance, digestive health.... additionally researchers are finding lower levels of markers linked with atherosclerosis in diets high in resistant starches. Diet patterns such as the modern paleo, ketogenic & low carb diets all potentially lack in resistant starches - & no, the research indicates other fibre from fruit & vege isnt providing the same health benefits & in a recent Australian study presented at the NSA conference last week (see link below), high levels of a marker for risk of atherosclerosis were instead found in paleo dieters. So before going to reach for a supplement, this is another beautiful food based example of fuelling our body for health - food as medicine! #paleo #paleolithicdiet #lowcarb #resistantstarches #gutmicrobiome #nutritionist #nutritionscience #occupationaltherapist #wholefoods #grains #mediterraneandiet #okinawandiet #fibrefriendly #athersclerosis #metabolichealth https://www.theaustralian.com.au//2ccc7b71c7d42ec3162f9462

17.01.2022 Welcome friends! This is my page for my newly launched business delivering occupational therapy & nutrition services to clients. More posts to come!

16.01.2022 As you may have heard, gut health is intrinsic to good overall health. So one aspect of our gut health is the ability to digest nutrients properly - enter our friends the natural digestive enzymes: Digestive enzymes are proteins that break down larger molecules like fats, proteins and carbs into smaller molecules that are easier to absorb across the small intestine. Without sufficient digestive enzymes, the body is unable to digest food particles properly, which may lead ...to food intolerances. Digestive enzymes can be obtained from supplements or naturally through foods. Foods that contain natural digestive enzymes include pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwifruit and ginger Adding any of these foods to your diet may help promote digestion and better gut health. #guthealth #digestiveenzymes #nutritionist #occupationaltherapist #digestion #wellness #wholefoods

16.01.2022 Attention to all: Shift workers, late eaters, all day/ night grazers & anyone who feels their routine is out of whack - the following post may be of particular interest We are finding out again & again through current research how much impact circadian rhythm has on our body Need some tips & plans to stay at your healthiest in a shift working job? Need help to ditch those night time cravings & late eating patterns? Hit me up with a private message or contact me directly on: 0401510800 to discuss more & book a consult

14.01.2022 Everyday we are bombarded with so much information about food, dieting, weight loss, nutrition, fitness & health. Do you find it confusing understanding what were supposed to eat? Have you had times where you feel judged about food choices? Having experienced judgement about cutting out some food items over the years due to health issues, I know first hand how stressful it can be when you go against the norm from those around you. Im a big believer in personal ...choice & providing holistic nutritional recommendations specific to the individual client. I dont have a set diet that I prescribe to clients, nor do I affiliate myself with any brands or endorse any products in particular. Instead I will support whatever dietary pattern you choose to follow & provide support & evidence-based information to help you achieve your best health outcomes. A shout out particularly to any people following a vegan or vegetarian dietary pattern - I wont push you to change your beliefs & lifestyle! We will collaborate to problem solve together around any nutritional or health related issues you might have. For anyone who sees me for a consult - I will not make you make drastic changes to your diet & eliminate whole food groups unnecessarily ***Please comment below or PM me if you have any comments or queries #personalchoice #wholefoods #vegansofadelaide #vegetarian #flexitarian #pescitarian #autoimmune #paleo #nutritionist #occupationaltherapist #wellness #chronicdiseasemanagement #healthpromotion See more

12.01.2022 Got Tupperware or other plastic storage containers?? They are actually only suitable for dry goods storage Glass, stainless steel or corningware are better options for storing hot & cold food Option to not break the bank as you transition over to non-plastic: save jars from purchased foods & reuse for food storage / lunchbox alternatives

11.01.2022 This time last week I was soaking up all the information at the Nutrition Society of Australia conference in Canberra. I was in my element learning about my favourite nutrition science topics from Australian & international researchers - gut health, microbiome, resistant starches & fibre, lifespan health, bone health & more. Im hoping to share small bites of this info in the coming weeks. Take care in this Adelaide heat today friends! #nutritionist #nutritionscience #occupationaltherapist #gutmicrobiome #bonehealth #resistantstarches #lifespanhealth #healthcoaching #guthealth #lifestylechanges #exercise

11.01.2022 What fresh produce are you enjoying this month?? We had some tasty figs & peaches this week to add to our usual variety of fruit & vege Im thinking a peach cobbler or peach upside down cake will do nicely tomorrow

11.01.2022 Had to share this - its a real passion area of mine. Organic food consumption is worth considering, potentially more costly but this isnt the first research in the space of organic versus conventional food showing better health outcomes with organic.

10.01.2022 More & more the gut is being implicated with disease causation/association. This is from 2 years ago but boy has the research boomed even more since then!

09.01.2022 Wonderful simple & no-cost options to go lower tox

09.01.2022 Good article about feeling hungry after eating

09.01.2022 Good morning friends & happy Monday! Wishing you all a positive and healthful day, youve got this #healthful #positivevibes #mondaymotivation #nutritionist #occupationaltherapist #newweeknewgoals #springcleanse #fresh

08.01.2022 GLUTEN FREE// For anyone who wants to try a new gluten free recipe: Tried my hand at a gluten free loaf tonight.. not a complete Masterchef result but more like a tastier version of a gluten free scone. If anyone can try this & give any tips on getting the loaf to be fluffier please share below #glutenfree #fibre #lowcarb #minimumingredients #paleo #nutritionist #occupationaltherapist ... http://paleowithmrsp.com/easy-low-carb-bread/

07.01.2022 Some great budget protein options! What are your go to protein rich foods during a busy week? Our household faves for fuelling for work & sport are: Turkey, eggs, canned tuna or salmon & lentils

05.01.2022 SLEEP// one of our most important health domains & a key asset to good health & wellbeing. Sleep disturbances & issues are so common, from musculoskeletal, neurological, hormonal, immune, pain, emotional/psychological or gastrointestinal causes & effects just to name a few. Having a thorough assessment with a health professional may help you identify causes and appropriate treatment. Depending on your individual situation & health - there may be dietary, lifestyle & ergonomi...c support that could assist. In both my fields of practice (OT & nutrition) sleep is a hot topic of research & Clinical work! Are you sleeping enough? Is your timing of sleep right for your body/ individual health? Is the sleep environment the best setup/ option for you? These are just a few of the questions you might cover in a consult with me.. #nutritionist #occupationaltherapist #sleep #ergonomics #restanddigest #nourish #balance #wellbeing See more

05.01.2022 Something different for todays post: What a beautiful example of community spirit, maintaining a sense of purpose & service This also really shows how routine, using daily activities to keep active, & maintaining roles & hobbies helps wellbeing & health overall

04.01.2022 On the topic of sleep deficiency...

04.01.2022 ENDOMETRIOSIS// A great segment on SBS Insight tonight. Did you know 1 in every 10 women (& potentially higher rates if we had more specific data) suffers from endometriosis? This means endometriosis is as common as type 2 diabetes & asthma! (Thats really common!) Each year the burden of this disease costs our economy about $7.7billion! Severity of symptoms doesnt always match severity of the disease (eg just because someone doesnt have high pain levels doesnt neces...sarily mean they dont have severe disease activity) Treatment can include surgery, medications BUT also non-invasive options like herbal medicine, physio, acupuncture, nutritional support & many other individualised holistic options. Ideally, a multi-pronged approach matched with the issues & goals of the client should be the aim! #endometriosisawareness #endometriosis #nutrition #sbsinsight #acupuncture #massage #pelvicphysiotherapy #occupationaltherapy #naturopathy See more

03.01.2022 MUSCLE// our important friend in positive active ageing, from even our 30s onwards. One of my favourite articles in a while explains: muscle starts to decline in our 30s (called sarcopenia) combat muscle decline through adequate protein intake + resistance exercise minimum 2x weekly building up to 3-5x weekly recovery is essential- nutrition, low-intensity aerobic exercise & sleep ... https://health.usnews.com///2018-09-12/muscles-many-powers #musclemass #nutrition #occupationaltherapy #sarcopenia #resistancetraining #strength #fasttwitchfibres #sleep

02.01.2022 SPRING GOALS// Have you got a goal that youve been thinking or talking about? Why not challenge yourself this week & start scoping it out more? Maybe make some actions towards your goal this week? Or perhaps the time is right, youre ready to dive right into your goal? If you need to learn some tools for healthy lifestyle changes & are seeking some health coaching support then look no further. Clinic appointments with me for nutrition & occupational therapy are avai...lable Fridays & alternate Saturdays, or by Skype if preferred. Phone 0401510800 for more information #nutritionist #occupationaltherapist #goalsetting #healthcoach #springcleanse #weightmanagement #chronicdiseases #healthychanges #longevity #lifestyle #exercise #healthyeating #wellbeings #healthful See more