Emily Gardem Nutrition | Medical service

Emily Gardem Nutrition

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25.01.2022 Are you a tired mumma deep in the trenches of motherhood? Have you recently been diagnosed with a food allergy and don't know where to start? Do you want to improve your general health and wellbeing? Are you pregnant or trying to conceive? A time poor shiftworker? Or anything else? Did you know that i offer a meal planning service? Delicious, easy, and healthy recipes that are kid friendly and and yummy! Plans start from a basic 7 day meal plan, to specifically tailored bespo...ke meal plans for chronic health conditions. A great way to make your life easier, healthier and allow you to enjoy your food again! DM me for more information, or visit www.emilygardemnutrition.com.au Em x #emilygardemnutrition #nutritionist #mealplan #bespoke #makelifeeasier #nutrition #chef #southcoastnsw #illawarra #shellharbour #clinicalnutritionist #holisticnutrition #foodasmedicine #tiredmumma #motherhood #womenshealth #menshealth #childrenshealth #healthyfood

23.01.2022 Beetroot One of my favourite vegetables, especially in summer! And no, not from a can! Incredibly versatile, beets are delicious roasted, in salads, juiced, pickled, fermented or snuck into baking! (*gasp!*) Beets are an excellent source of magnesium, potassium, and iron along with soluble fiber, and are rich in vitamins C, A, and B6 and antioxidants.... Beets contain very high level of folic acid. In one-cup (250 ml) of beets, you’ll find 37% of the recommended daily serving of folate and 11% of the daily recommended serving of Vitamin C, this is particularly of benefit if you are pregnant! Beets can help improve heart health lower blood pressure. Potassium helps keeps sodium balanced, while nitrates in beets dilate blood vessels, improve the flow of blood and lower blood pressure. Beets increase blood flow and can help to prevent dementia. The nitric oxide produced in beets, helps to increase blood flow throughout the body, including to the brain. They can help lower the risk of heart disease. Folate and betaine found in beets act together to help lower blood levels of homocysteine, Homocysteine can increase your risk of heart disease by causing damage to the arterys associated with inflammation. Beets are high in iron. If you are suffering from anaemia, beets are a great inclusion in your diet due to the high iron content ( I will post more on iron soon). Em x #emilygardemnutrition #nutritionist #illawarra #nutritioninfo #beetroot #hearthealth #pregnancy #foodasmedicine #southcoastnsw #clinicalnutritionist #guthealthmatters

23.01.2022 Fast, easy and delicious lunch inspo! Last night's vegies with hummus, asparagus, poached egg and seeds for added crunch! Ticks all the boxes for a nourishing, filling and delicious lunch!... Making healthier food choices doesn't need to be hard, complicated or time-consuming! Think colour, variety, protein, healthy fats on your plate and your good to go! Em x #emilygardemnutrition #nutritionist #illawarra #nutritioninfo #nutrition #foodinspiration #keepitsimple #southcoastnsw #feelgood #foodasmedicine #clinicalnutritionist #youarewhatyoueat

21.01.2022 Pregnancy, childbirth, postpartum healing and lactation all put additional demands on a woman's body. As a result, nutrient deficiencies can occur easily. Specific nutrients are needed in greater quantities during pregnancy and postpartum, and deficiencies in these nutrients can increase the risk of postpartum depression (PPD). By ensuring adequate nutrition during this time will not only support the mother in pregnancy, childbirth and postpartum, it will also help to decrea...se the risk of PPD. PPD is extremely common- research of over 3000 Australian women has found for every five women struggling with anxiety or depression, one will continue to have symptoms across her life. Data from the Australian National Infant Feeding Survey has shown that 1 in 5 (20%) mothers of children aged 24 months or less had been diagnosed with depression, while another Australian study found that that the incidence of postpartum depression in women to be higher when the child was 4 years old than at 18 months postpartum. Nutrition plays an important role with hormonal regulation, gut health, immunity, and neuroendocrine functioning. When under stress, neurochemicals (the brains transmitters) get imbalanced, leaving to fewer feel good neurotransmitters being released, such as serotonin (serotonin is needed to regulate brain functions including mood, memory, appetite and sleep). Along with other nutrients that can help manage PPD ( I will post more on these later) Omega 3 fatty-acids have been shown to be supportive to brain health and mood, playing an integral role in cell membranes and neurotransmitter function - low intake has been associated with increased risk of developing PPD. Sources of omega 3 include oily fish, eggs, grass fed beef, walnuts, flaxseeds, chia seeds and avocados. Please seek professional advice if you believe you are suffering from PPD or anxiety. Em x Helplines: https://www.panda.org.au https://gidgetfoundation.org.au https://www.cope.org au #emilygardemnutrition #nutritionist #postpartumdepression #postpartum #perinatalmentalhealth #holisticnutritionist #clinicalnutritionist #illawarra #wollongong #womenshealth #pregnancy #postnatal #nutrition

21.01.2022 Easy peasy muesli bars makes 12 No added nasties and low in sugar, these easy, delicious and fast to make muesli bars are loaded with seeds that are an amazing source of protein and fibre, vitamins and minerals, which are beneficial for skin, hair and immune system health and more. INGREDIENTS:... 1 cup walnut pieces 1 cups @forbiddenfoods brown rice flakes (you can use oats if you arent GF) 1 cup coconut flakes cup flaxseeds cup raw pumpkin seeds cup roasted sunflower seeds cup hempseeds teaspoon cardamom 3 tablespoons melted coconut oil teaspoon himalayan sea salt cup honey 2 tablespoons maple syrup 1 teaspoon vanilla extract METHOD: 1. Preheat the oven to 170 degrees. 2. Place the walnuts, coconut flakes and 1 cup of the rice flakes into a food processor. Process until finely ground. 3. Remove to a bowl and stir in the remaining cup rice flakes and other remaining ingredients. Use spatula to mix everything together. 4. Grease and line an 88-inch baking pan with baking paper. 5. Transfer the mixture into the pan and use a spatula to press it down evenly. 6. Bake for 25 minutes, or until the edges are golden; let cool completely, then drizzle with dark chocolate before cutting into bars. Enjoy! Em x #nutrition #emilygardemnutrition #clinicalnutritionist #recipes #forbiddenfoods #glutenfree #dairyfree #guiltfree #nutritionist #illawarra #justeatrealfood #fastrecipes

21.01.2022 Acne is a chronic multifaceted inflammatory skin disorder, and can have major psychological and emotional effects on a persons self esteem, self-identity, and psychological wellbeing. Factors relating to the development of acne include: Age puberty plays an integral role, due to hormone levels peaking. ... Poor gut health - leaky gut, inflammation in the gut lining and dysbiosis can all lead to breakouts and acne. Inflammatory foods high GI foods increase insulin levels and promotes insulin resistance, increasing levels of insulin growth factor and androgens, resulting in increased sebum (skin oil) and acne formation. Nutrient deficiencies: Zinc for example, is essential for skin healing and immune system health - deficiency can lead to poor skin health and acne. Poor liver function: the liver is our major detoxification organ, and is responsible for flushing toxins out of the body. If the liver is sluggish, and not working efficiently, toxins and waste products cannot be cleared from the body effectively and need to find another way to escape the body- often through the skin. The pill - Many women are prescribed hormonal medications such as the pill, to control their acne, yet find that when they come off the pill, their acne returns. The pill suppresses sebum to childhood levels - adults are supposed to have more sebum than children, and in response to the drugs, your body up-regulates sebum. Once you stop the pill, the result maybe that you had more sebum production than you had prior to taking the pill. Nutrients that can help improve acne include Vitamin A, C, E, Zinc, Omega-3 fatty acids and probiotics. Reducing refined, processed and sweetened foods, and incorporate wholefoods into your daily diet will also be of benefit. Addressing these factors can make a huge difference to your skin health, but it requires time and guidance with someone such as myself, in order to correctly identify what the triggers are, and what the best approach is for you as an individual. Em x #emilygardemnutrition #lllawarranutritionist #clinicalnutritionist #holistichealth #nutrition #foodasmedicine #nutritiontips #holisticnutritionist #skinhealth

20.01.2022 August 1st - 7th is World Breastfeeding Week While I am a big advocate of breastfeeding, and ensuring mothers get the support they need for their breastfeeding journey, I feel it's extremely important that mothers who are unable or choose not to breastfeed, are equally supported. Breastfed or bottle-fed, being a mum, especially a mother to a new baby, is hard enough as it is, without the judgement, opinions or unwanted advice. I believe providing education and knowledge, wit...hout pressure, is crucial to supporting mothers, and gives them the confidence they need for their choice on how they choose to feed their baby. Breastfeeding is hugely beneficial for babies, as is ensuring ALL mothers, especially new mums are receiving adequate nutrition and support at this often overwhelming, scary, stressful (and beautiful ) time in their lives. I will post more about this during the week. I have included this informative post from @boobtofood that gives some amazing insight to how clever our bodies are in tailoring mothers milk for breastfeeding bubs. Em x #worldbreastfeedingweek #postpartum #breastfeeding #bottlefed #supportingmothers #emilygardemnutrition #illawarra #nutritiontips #holisticnutritionist #nutritionist #thehungrymummy #ozbreastfeeding

19.01.2022 Good Food, Good Mood It is important to understand treating depression takes a multifaceted approach and addressing the underlying causes contributing to mood disorders - there is no on-size fits all approach. Each person's situation is unique, and their needs are highly individualised. Diet plays a huge role in influencing mental health.... Some ways to support your mental health through diet include ensuring diet is rich in: Antioxidants and health promoting compounds to help to support the blood-brain-barrier, protect against oxidative stress and inflammation to the brain. Healthy protein sources, which will provide amino acids required for neurotransmitter functions and support liver. Adequate healthy fats to support nervous system function, glucose metabolism and control inflammation. Specific nutrients that may be of benefit include Zinc, Magnesium, Omega 3 PUFAS, B Vitamins, Folate, Vitamin D, SAMe, NAC, Iron. If considering a supplement always consult with gp or natural health practitioner prior in order to ensure if it is indicated specifically for your needs. If you would like to book in for a consultation, please visit my website www.emilygardemnutrition.com.au for more information or send me a DM Em x #goodfoodgoodmood #emilygardemnutrition #nutritioninfo #nutrition #nutritionist #mentalhealth #bloodbrainbarrier #womenshealth #menshealth #womeninbusiness #wollongong #illawarra #shellharbour #southcoastnsw #holistichealth #naturalhealth #clinicalnutritionist #evidencebasednutrition

19.01.2022 I absolutely love this time of year, the warmer weather, the flowers blooming and especially because all my favourite fruits are coming into season - mango in particular Mangoes are loaded with vitamins A and C - one mango provides three times the RDI of these nutrients! They contain beta-carotene, a powerful antioxidant protecting against disease, ageing and aiding growth and repair of cells... They are rich in magnesium and potassium, and are high in fibre which is beneficial for lowering blood pressure and cholesterol levels Pectin found in mangoes can help improve digestive issues including reflux and indigestion They are also a source of calcium and iron Other fruits in season include avocado, banana, blueberries, strawberries, melons, oranges, grapefruit, papaya, paw paw, passionfruit, pineapples and tangelos - yum! What's your favourite fruit? Em x Image credit @harrisfarmmarkets #emilygardemnutrition #nutritionist #illawarra #chef #southcoastnsw #nutritioninfo #nutrition #mangoes #whatsinseason #harrisfarm #sydney markets #cheflife #spring #shellharbourvillage

18.01.2022 I have some enquiries recently asking if I offer consultations via phone or video call....my answer is YES! Please visit my website or DM me for more information I currently have a special running offering 15% off all Initial consultations, just mention at time of booking. Em x... #emilygardemnutrition #illawarra #nutritionist

16.01.2022 These are all signs of thyroid dysfunction. And are associated with hypothyroidism, hyperthyroidism and autoimmune thyroid disease (Graves Disease and Hashimotos Disease). The thyroid is a butterfly shaped gland located just above the Adams apple in the neck, and is an extremely important hormonal gland that plays a major role in metabolism, growth and maturation in the body. Almost every organ in the body has thyroid receptors and all are affected by the level's of thyroid... hormone.For example high levels in the digestive system = diarrhoea, low levels in the brain = brain fog. Thyroid hormone regulates brain, heart and digestive function, controlling the bodys metabolism, temperature,hormone signalling and more. Thyroid dysfunction is caused by genetics, exposure to toxins, nutrient deficiencies, leaky gut, hormones, stress, infections and viruses, autoimmunity and insulin resistance. Over 60,000 cases of thyroid are diagnosed in Australia alone every year, with women being ten times more likely than men to develop a thyroid condition. It is thought this due to hormonal fluctuations over the lifespan, exposure to toxins i.e. personal care products, make-up and perfumes and stress. Thyroid conditions present in many many different ways, and it is extremely important to get the correct tests done in order to get the right diagnosis. This will ensure you get the most effective treatment. If you think you may have a thyroid issue, are unsure or would like more information, please contact me via DM or visit www.emilygardemnutrition.com.au Em x #emilygardemnutrition #nutritionist #illawarra #thyroidhealth #thyroid #hypothyroidism #hyperthyroidism #autoimmunedisease #clinicalnutritionist #holistichealth #southcoastnsw #shellharbour #womenshealth #nutritionmatters

15.01.2022 Seed cycling ( part 2) During the follicular phase, consume 1 2 tablespoons of ground flaxseeds and raw pumpkin seeds daily. Pumpkin seeds and flaxseeds help... improve our oestrogen levels while also preventing excess oestrogen, while lignans, found in flaxseeds, bind to excess oestrogen, are rich in omega 3 fatty acids, helping to reduce the inflammation (Parikh, 2019), and PMS symptoms such as pain/cramping. Pumpkin seeds are also high in zinc, helping support progesterone production. Zinc is essential for optimal fertility, and has been found to reduce pain severity in cramping and improve other PMS symptoms (Teimoori, 2016). During luteal phase consume 1 to 2 tablespoons of fresh ground sunflower and sesame seeds daily. Sesame seeds and sunflower seeds contain essential fatty acids, zinc and vitamin E, helping boost progesterone production, contain lignans that help block excess oestrogen while progesterone rises. Selenium found in sunflower seeds helps detox the liver of excess oestrogen. Seed cycling works best when the seeds are raw and freshly ground, as grinding the seeds increases the surface area for absorption. You can easily incorporate these seeds into smoothies, muesli, salads, vegetables, yoghurt, and soups be creative! If you are experiencing painful periods, PMS or any other menstrual issues please see a health professional for advice. Balancing hormones is a process and will not happen overnight. If you would like an in depth dietary and lifestyle analysis or some guidance on how to help get things back on track I’m your girl! Em x #emilygardemnutrition #seedcycling #womenshealth #foodasmedicine #illawarranutritionist #workingfromhomewithababyishard #distractingme #nutrition #hormonehealth

13.01.2022 We are all familiar with the saying "an apple a day keeps the doctor away", but is this true? Apples are an amazing source of energy, with a multitude of health benefits such as: Gut health - apples contain pectin, a prebiotic soluble fibre, which is beneficial for digestion and digestive function. This soluble fibre is fermented in the colon, which produces short chain fatty acids, which are an important source of food for the gut microbiome thus maintaining its homeostasis.... Having diverse and healthy gut bacteria is crucial for digestion, immunity and nervous system health. Contains antioxidants, helping decrease risk of diabetes, cancer and heart disease. High in fibre, helping to improve bowel motions and binds excess toxins and cholesterol. High in potassium, helping to control blood pressure. Plus they are such an easy and delicious snack! Eat with the skin on to get the benefits of fibre, with most of the nutrients being found in the skin. Have stewed if you have been unwell with digestive issues such as diarrhoea. Choose organic, unfortunately non organic apples are highly sprayed with pesticides. Em x #emilygardemnutrition #nutritionist #illawarra #apples #appleaday #foodasmedicine #clinicalnutritionist #guthealth #health #nutritioninfo

12.01.2022 2020 left you feeling frazzled? The thought of Christmas making you feel less than dazzled? Want to feel AMAZING for a fresh new year? Have no fear, help is near! Book in with me today, and I can help you stop feeling low, and help you glow! A consultation with me will provide you with:... An in depth nutritional consultation covering all aspects of your health, diet and lifestyle Provide dietary advice and nutritional and lifestyle recommendations tailored specifically to you and your goals Provide guidance and education on how to plan and prepare meals Help improve your energy and general wellbeing Show you that eating healthy can be enjoyable! Help get you on track to being the best version of yourself possible! For more information DM me, or visit www.emilygardemnutrition.com.au You got this! Em x #emilygardemnutrition #thehungrymummy #clinicalnutritionist #holisticnutrition #nutritionist #foodasmedicine #illawarra #wollongong #shellharbour #southcoastnsw #feelgood #wellness #naturalhealth #womenshealth #superwomen #freshstart #nutrition #chef #food #liveyourbestlife

12.01.2022 Spring Special! Book an initial consultation with me, and receive a free detailed seven day meal plan with recipes, tailored specifically to your needs! More info at... www.emilygardemnutrition.com.au Em x #emilygardemnutrition #illawarra #nutritionist #spring #mealplan #makelifeeasier #holisticnutritionist #healthisyourbiggestwealth

11.01.2022 Good nutrition for all mothers, breastfeeding, bottlefeeding, mothers to newborns, ten year olds or teenagers, is SO important, and is integral to your health and wellbeing. A poor diet will leave to feeling exhausted, depleted and affect all aspects of your life - how you sleep, cope with stress, illness, injury, mood and more. Here are some easy key points: Think colour - ensure each of your meals are colourful and vibrant like a rainbow - add a few different coloured fru...its to your yoghurt at breakfast, yellow capsicum, tomatoes, cucumber and red cabbage to your salad at lunch, carrots, sweet potato, spinach and pumpkin with your dinner. The more colour you have, the wider variety of nutrients and their benefits you will receive = you feeling fab! Healthy fats - make sure you include plenty of avocado, oily fish, olive oil, nuts and seeds into your diets every day - think avocado with your eggs or add to your smoothies (extra creamy,yum!!), a small handful of nuts to snack on, some beautiful steamed fish with dinner, a drizzle of olive oil on your salad. Healthy fats promote satiety, help boost mood and cognition, help support nervous system, energy and hormone production, reduce pain and inflammation. Protein - have a form of protein with each meal, such as yoghurt with your muesli, boiled egg and chickpeas with your salad, lean meat, poultry or seafood with dinner. Protein is crucial for hormones, healing, and is the building blocks for muscles and collagen. Protein is an amazing energy source, helping to keep you fuelled to get through the day and avoid the dreaded energy slump- not optimal when your chasing little ones! Water - aim for 2litres per day, more if you are breastfeeding. Carbohydrates -quality carbohydrates, not, sadly, chocolate, cakes, white breads or biscuits (a treat is ok). So, think fresh - vegetables, sweet potato, pumpkin, brown rice, legumes and some fruit, Carbohydrates provide energy, stabilise blood sugar, fuel our brains and stop us getting hangry! Em x #emilygardemnutrition #nutritionist #nutritionformums #postpartum #mothers #nutrition #illawarra #breastfeeding #nutritioninfo #nourishtoflorish

11.01.2022 Matresence The becoming of a mother. Originally coined in 1973 by Dana Raphael, this term describes the process a woman goes through to transition into a mother. The shift from womanhood into motherhood is gradual, subtle and so powerful. Like the transition from girl to woman in adolescence, it is an ending, but also a beginning. Your body changes, your hormones are crazy, you feel confused and vulnerable. ... The journey of matresence becomes the most transformational journey of a woman’s life, and doesn't end at childbirth its constantly evolving and takes time. My own personal experience of matresence has been a wild rollercoaster ride that is both amazing and terrifying at the same time. Motherhood changes not just your body, it also changes your life your mind, heart, soul, and identity leaving you feeling like yourself, but also not yourself at the same time its completely new territory, and to be honest, overwhelming (and amazing as well!). The perception and expectation that we need to bounce back to normal as quickly as possible after having a baby is so unrealistic. It is ridiculous to expect new mums to get back to their old life as soon as they can. It’s impossible to get back to something that no longer exists. There is now a new normal to navigate, understand and figure out, and that takes time. Instead of focusing on snapping back into shape, and returning to who you were before you became a mother, this is the time to be focusing on nourishing, nurturing, loving, understanding what your body needs - what you need. Nutrition is fundamental in not only helping you recover from pregnancy and childbirth, but also in helping you to feel well, be well, physically, emotionally and mentally. If you are feeling overwhelmed, confused or don't even know where to begin with nutrition I can help get you back on the right track back to wellness. Em x #emilygardemnutrition #nutritionist #matrescence #motherhood #postpartum #pregnancy #metamorphosis #postnatal #wellness #illawarranutrition #southcoastnsw #nurture #clinicalnutritionist #holisticnutritionist #womanhood #womenshealth

11.01.2022 Have you heard of seed cycling? (Part 1) Seed cycling is the process of rotating different seeds at certain times throughout your menstrual cycle, to help maint...ain a regular cycle and restore balance to hormones. Healthy ovulation and menstruation is critical to women’s health, regardless of age - wether you are wishing to have a baby, balance your cycle or are menopausal. If hormones such as oestrogen or progesterone are out of balance, you may experience problems such as irregular or painful periods, PMS symptoms and more. By rotating these different seeds during the different phases of your cycle, you will provide the body with essential fatty acids and nutrients, which when incorporated into a nourishing balanced diet will help improve symptoms. A healthy menstrual cycle in an adult is anywhere between 21 and 35 days, with 28 days being the average. If you are postpartum, menopausal or are experiencing amenorrhea (no periods), seed cycling can easily be done by following the moon cycle. Use the new moon as your day 1 and eat flax seeds and pumpkin seeds. When the full moon arrives, switch to the sunflower and sesame seeds. The phases of your menstrual cycle are as follows: The follicular phase: days 1 14 (day 1 of your cycle is the day your period begins). Your follicles release a very important oestrogen called oestradiol, your happy hormone, stimulating mood and libido. It is also beneficial for sleep, skin and metabolism. Its main job is to stimulate the uterine lining to grow and prepare for a baby. An egg matures in preparation for ovulation during this time also. The luteal phase: days 14 28. When you ovulate, on average day 14 for those women with a 28-day cycle (if you have a longer cycle you may ovulate later), you enter the luteal phase. The empty follicle turns into a structure called the corpus luteum, producing progesterone and helps thicken your uterine lining to prepare for a pregnancy (if the egg is not fertilised you will get your period). Progesterone, the calming hormone, helps ease reduce inflammation and PMS symptoms like bloating, mood swings, promote sleep and calm the nervous system. See following post x

10.01.2022 Spiced Pumpkin & Carrot Soup This cold windy weather had me craving soup today so I whipped up the easy and delicious soup. Among their other benefits, Vitamin A and C found in pumpkin and carrots will keep our immune system strong, and eyesight nice and sharp, while garlic, ginger, and the other delicious warming spices (including tumeric ), will keep your tummy, body and tastebuds happy.... DM me if you would like the recipe, Em x #emilygardemnutrition #nutritionist #chef #illawarra #nourishtoflorish #pumpkinrecipes #immunesystemhealth #foodasmedicine #nutritioninfo #simplerecipes

10.01.2022 Turmeric Curcuma longa (turmeric), is a well known yellow spice used in cooking, and has long been used medicinally for treating issues such as inflammation, pain, wound healing, poor digestion, gastrointestinal and liver disorders, menstrual problems and more. Research has found curcumin, the principle active constituent in turmeric, to be responsible for its health promoting benefits. Some of the benefits of curcumin includes:... Antioxidant support Reducing joint inflammation Chronic inflammatory conditions Cardiovascular support Reducing cholesterol Maintaining healthy digestive function Supporting gallbladder Supporting liver function Enhancing wound healing Aids in the management of oxidative and inflammatory conditions Anxiety Reduce sun skin damage/pigmentation Prebiotic-like properties enabling it to make changes to the gut microbiota and support the gut-immune connection Capable of lowering cortisol levels May help regulate immune hyperactivity May also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance. It is important to note ingesting curcumin by itself does not lead to the associated health benefits due to its poor bioavailability, therefore when including turmeric in the diet to include components that can increase bioavailability such as black pepper. Piperine is the major active component of black pepper and, when combined in a complex with curcumin, has been shown to increase bioavailability by 2000% (Hewlings, 2017). Tumeric is an earthy, mild aromatic spice with a pungent flavour that can be included in curries, eggs, salad dressing, vegetables, rice, smoothies, soups or as a golden milk drink. It goes well with ginger, cinnamon and coconut It important to note that if you suffer from low iron, high dose curcumin can increase risk of iron deficiency as it binds to iron in the gut (Smith, 2019). If considering a supplement, as with all supplements it is important to seek advice from your health provider or natural health practitioner first Em x #emilygardemnutrition #nutritionist #illawarra #turmeric #foodasmedicine #nutritioninfo

05.01.2022 Shift work is any shift outside of the hours of 7am - 6pm. Research is linking shiftwork to poor sleep, disrupted circadian rhythm and serious health conditions ranging from obesity, anxiety, depression, insomnia, to gastrointestinal issues, impact reproductive system, hypertension, cardiovascular disease, diabetes, lowered immunity and cancer. Night shift workers have greater risks of developing such health issues compared today workers as a result of poor quality sleep, d...iet and fitness levels. Addressing sleep quality and optimising diet will significantly improve health and wellbeing. I can help guide you in the right direction, and get your health back on track DM me for more information or visit www.emilygardemnutrition com.au Remember, "Your health is your biggest wealth" Em x #emilygardemnutrition #nutritionist #illawarra #illawarranutrition #dogwatch #doggy #shiftwork #nightshift #mining #miningaustralia #healthcareworkers #transportation #foodindustry #beyourbestself #nourishtoflourish #holisticnutrition #clinicalnutritionist #chef

04.01.2022 Do you suffer from painful periods? This may be a sign of oestrogen excess. Other symptoms of oestrogen excess include; mood swings, irritability, fluid retention, fatigue, sugar cravings, weight gain, fatigue, heavy periods and fibroids. Oestrogen excess can occur as a result of poor dietary choices, environmental oestrogens (known as endocrine disrupting chemicals or xenoestrogens, found in daily use products i.e. handwash, scented candles, perfumes, make-up, pesticides, fo...od grade plastics and more), obesity, impaired metabolism or detoxification, low progesterone levels or as a result of an imbalance amongst other hormones. Some ways to help improve period pain include avoiding dairy, assess and treat for histamine intolerance, incorporate brassica vegetables into the diet (broccoli, cauliflower, kale, spinach, Brussels sprouts, asparagus and fennel), avoid using products that are endocrine disruptors, increase anti-inflammatory foods into the diet, consume at least 2litres of filtered water per day, add linseeds to your diet. Additionally, foods containing magnesium, zinc, omega 3 and turmeric will also be of benefit, or consider taking a supplement with the guidance of your health care practitioner. Living with pain is not normal, and please never ignore symptoms. If you have any concerns, please see your GP, and if you would like guidance on how best to prove YOUR (I work according to your needs, there is no one size fits all approach) menstrual cycle, I would love to work with you! Em x #emilygardemnutrition #nutritionist #illawarra #southcoastnsw #clinicalnutritionist #womenshealth #letstalkperiods #nutritionistsofinstagram #mumsofinstagram #women #foodasmedicine #nutrition #holisticnutrition #shellharbour

03.01.2022 Or another way to look at it, if your grandmother wouldn't recognise the ingredients - don't eat it! Em x #emilygardemnutrition #nutritionist #illawarra #southcoastnsw #feelgood #foodasmedicine #youarewhatyoueat #nutrition #food #nourishyourbody #holisticnutritionist #clinicalnutritionist

02.01.2022 Got the mid morning munchies? Here's a super easy snack idea that ticks all the boxes for fibre, protein and some yummy gut loving fermented beetroot that I made . Guaranteed to keep you feel much more satisfied and energised for longer than those sweet biscuits! Em x... #emilygardemnutrition #nutritionist #illawarra #southcoastnsw #fermentedfoods #guthealth #nutritioninfo #keepitsimple #nutrition #beetroot #yummy

01.01.2022 Blue Spirulina Spirulina is a blue-green algae, with the blue pigment coming from a photochemical called phycocyanin. Brightly coloured foods such as this, are an indicator of the high antioxidant content, which have a multitude of heath benefits. Spirulina has the ability to modulate the immune system, is anti-inflammatory and may have anticancer,antiviral and antiallergenic effects (Karkos, 2010). Blue Spirulina as a whole promotes heart health, has cholesterol lowering ef...fects, beneficial for those with diabetes, and chronic fatigue due to its constituents that contribute to high energy levels. It is highly nutritious, rich in protein, vitamins A,C,E , B vitamins, iron, calcium,magnesium, zinc and selenium and omega 3, making it an easy way to incorporate more of these nutrients into your diet, which especially good for breastfeeding and new mums/mums in general. Pop it into smoothies, baking, eggs - anything! It doesn't taste funny - I promise!! Choose only use the highest quality pure spirulina thats non gmo, has no fillers or anticaking agents, is Australian made to avoid risk of contaminants and pesticides, and precautions should be made if you have PKU, an autoimmune disease, or are pregnant - seek advice from your health provider, or natural health practitioner before taking Spirulina. Em x #emilygardemnutrition #nutritionist #illawarra #nutritioninfo #mums #bluespirulina #breastfeeding #postpartum #clinicalnutritionist #blue #superfoods