Emily Gardem Nutrition | Alternative & holistic health service

Emily Gardem Nutrition

Phone: +61 405 187 352

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20.01.2022 I recently stumbled across this delicious and super versatile @kapaipuku seed mix and i highly recommend it! Loaded with seeds such as sunflower, linseed, pumpkin, chia and buckwheat, it is a great source of prebiotics, protein and fibre which will keep your gut happy! I add it to my bircher muesli, on top of my smoothies for added crunch, and also mix it through roasted vegetables and salads. Em x... #nutritionist #oakflatsnutritionist #emilygardemnutrition #guthealth #prebiotics #kapaipuku #nutritioninfo #nutritioninfo #seeds #gastrointestinalhealth #glutenfree

14.01.2022 Did you know that cherries can help improve your sleep? Tart Montmorency cherries contain high levels of photochemical including melatonin, which is crucial in the regulation of the sleep wake cycle (Howatson, 2011), and also help to increase the availability of tryptophan, an essential amino acid that is a precursor to serotonin, that helps with sleep. Cherries are a extremely nutrient dense, a rich source of fibre, antioxidants( polyphenols, carotenoids and vitamin C) and p...otassium. Strong evidence indicates cherries are beneficial in decreasing risk factors for diabetes and cardiovascular disease such as; reducing oxidative stress, blood lipids, diabetes, blood pressure, inflammation and also reducing exercise induced muscle soreness and loss of strength. Additional studies have also suggested a beneficial effect in improving arthritis, gout, sleep, cognitive function and mood ( Kelley, 2018). Recommendations suggest 30ml of tart cherry juice concentrate in 200ml water twice daily for beneficial effects. Hope you are all having a great Friday! Em x #emilygardemnutrition #nutritionist #oakflatsnutritionist #cherries #tartcherry #sleep #nutritioninfo #foodasmedicine #naturalhealth #southcoastnsw #diabetes #arthritis #sportsrecovery

11.01.2022 Basil (Ocimum Basilicum) One of my favourite herbs! An aromatic herb that belongs to the mint family, basil is fragrant, tasty and so versatile! Did you apart from making dishes taste oh so yummy, it has many health benefits as well? These benefits include:... Antimicrobial, antiviral, antifungal properties Anti-inflammatory Beneficial in the management and prevention of diabetes and cardiovascular disease Antioxidant helping lower cancer risk Is a source of zinc, calcium, vitamin K, magnesium, calcium, potassium and fibre. Apart from pesto, try adding basil to smoothies, juices, salads, marinades, roasts, vegies, Pizza, sauces, cheese and tomato on toast (my dirty little secret lol), pasta....the list goes on! Stay tuned for my basil pesto chicken recipe Em x #foodasmedicine #oakflatsnutritionist #illawarranutrition #nutritioninfo #herbs #nutritionist #basil #southcoastnsw #emilygardemnutrition

10.01.2022 Dysmenorrhea (period pain) affects three quarters of women during their reproductive life (Armour, 2019) and can have a significant impact on quality of life and wellbeing. Each woman’s body is unique with a multitude of factors at play that may be affecting their health and menstrual cycle, from genetics, to underlying health issues such as endometriosis, fibroids, PCOS, thyroid dysfunction, autoimmune disease, nutrient deficiency’s, stress, poor diet, alcohol consumption, p...oor gut health, gluten intolerance, weight issues and more. @larabriden describes having your period is like getting a monthly report card it can show us wether our hormones are balanced, having minimal PMS symptoms with a regular pattern to our cycle and flow, or if we have deeper health issues causing cramps, clotting, heavy periods or painful periods(dysmenorrhea), mood swings, cravings, affecting ovulation (anovulation), missing periods (amenorrhea) or irregular periods. It is important to know that while the symptoms I have mentioned above are common, they aren’t normal, and can be a big indicator that something is amiss. By tracking your cycles and paying more attention to your health and what your body is telling you is so important in order to begin to identify and understand how your body is functioning. Some simple steps you can take to improve period health includes; Track your cycles and any symptoms you are having. I use petal, flo is also a great app. Eat a nourishing balanced diet, rich in vegetables, healthy fats and protein, and include plenty of anti-inflammatory foods such as turmeric, oily fish, green tea, nuts and seeds, brightly coloured fruits and vegetables. Avoid fatty and highly refined, processed foods Exercise regularly. Aim for 7 8 hours of quality sleep per night. Remember, if you are experiencing significant pain, heavy bleeding or any other symptoms, please consult with your GP or health care practitioner for further guidance and support. Em x #emilygardemnutrition #nutritionist #periodhealth #menstrualhealth #womenshealth #periods #nutrition #illawarranutrition #oakflatsnutritionist #periodpain #naturalhealth #holistichealth