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Glow Nutritional Medicine

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25.01.2022 Have you had enough water today? Here’s your daily reminder to stay hydrated! Drinking enough water is vital to support the bodies elimination channels: bowel, skin, liver, kidneys, respiratory and lymph, to help remove toxins and waste products. We hear all the time how important it is to drink more water, but the impact it can make on our energy levels, skin quality, gut and immune health is huge.... If you‘re struggling to get enough water in, try adding some fruit, citrus and mint leaves into your water to give it some extra flavour (video via @mydr0p)

24.01.2022 Our supermarket shelves are full of products containing ingredients that contribute to inflammation in the body.One of the main ingredients to look out for is canola oil, and unfortunately its in almost every processed food product from breads to dips, biscuits, sauces, baked goods and more.Following on from yesterday’s post, canola oil is a major source of omega-6 fatty acids, which can increase inflammation, cause antioxidant, cell and DNA damage and ultimately can caus...e dysfunction in the body. This damage can present itself in many different ways such as period pain, skin conditions, premature ageing, respiratory problems, low energy, headaches and so much more. It can be so easy to recreate our favourite basic supermarket products without all of the nasty additives.Dips are a staple in my diet that I use either as a snack, or to make meals more exciting.This protein rich sun-dried tomato and cannellini bean dip took me no longer than 5 minutes to make and will last up to a week in the fridge.A quick video on how to make it is up on my stories. I’ve paired it with these @carmanskitchen seven seed crackers, making it an omega-3 rich snack. . . . . . #canolaoil #omega3 #omega6 #oxidativestress #oxidativedamage #melbournenutritionist #womensnutritionist #womenshealth #sundriedtomatodip #beandip

24.01.2022 Nuts & seeds are one of the food groups that many people aren’t eating enough of! They are an important component to include in your diet, as they provide many essential micronutrients needed for all areas of your health. Granola and muesli’s are a great way to easily add nuts & seeds into your diet.Making them yourself takes no more than 10 minutes to prepare and can last up to 2 months in a jar.Doing this means you are avoiding the excessive and hidden sugars that ar...e added to many commercial products that can effect your mood, sleep, skin, and energy levels. Keep an eye out for my stories tonight, I’ll be posting how to make this crunchy nut & seed granola, let me know if you try it out! . . . . . #granola #nutandseedgranola #muesli #nutsandseeds #nutritionist #womensnutritionist #melbournenutritionist

22.01.2022 Are your beauty and personal care products causing you harm? Most of the products we use daily contain synthetic ingredients that are known endocrine disruptors. This means that they can interfere with and mimic our hormones, contributing to altered reproductive function and the development of certain cancers. Our daily exposure to these products over time has a cumulative impact on the body. There is a rise in endocrine dysfunction related conditions, as our bodies hav...e not evolved enough to detoxify the alarming number of new chemicals in the products we use daily, that simply didn’t exist/ weren’t used for this purpose in previous generations. Through nutrition, we can support the body’s detoxification and elimination pathways to reduce the negative impact that these hidden nasties have on us. By making small changes to the products we are using, a big impact can be made in the long run. It has never been so easy to access products that will help to reduce our toxin exposure, with so many amazing low tox beauty and personal care products on the market.

22.01.2022 TELEHEALTH APPOINTMENTS ARE NOW AVAILABLE! And until the end of September, there’s a sale on all initial consultations, with 20% off the original price listed on my website. If you’ve been thinking about booking an appointment, now’s the perfect time, who doesn’t love a sale! I’ve just launched Online Booking, so just click the ‘Book an Appointment’ tab on my website, or feel free to message if you have any questions

20.01.2022 N O U R I S H B O W L S Sometimes the tastiest and most nutritious meals come from throwing together a random mixture of veggies, grains & legumes, topped with a dressing or sauce. It’s a great time to use up whatever you have in your fridge and pantry while some of the supermarket shelves are looking rather bare. ... To balance your meal and keep you feeling satisfied, make sure you are including a mix of carbohydrates, fats & protein in your bowl. For this I used @woolworths_au Satay Tofu & edamame for protein, pumpkin and rice for carbohydrates, with a range of mixed veg for fibre and avocado & olive oil (in the ginger dressing) for a source of healthy fats.

18.01.2022 Satay Soba Noodle Salad Adding a bit of colour to this rainy day This only takes 10 minutes to prepare and is full of plant based protein. This satay sauce is my current obsession! It’s super versatile and tastes amazing in stir fries, salads & buddha bowls, curries & would even make a great marinade. This recipe is Vegan & GF (just make sure you’re using gluten free soy sauce if you try it out).

17.01.2022 If you have been diagnosed with iron deficiency, you’re not alone and it’s actually the most common nutritional deficiency in Australia. You may be experiencing symptoms such as: Low energy Frequently sick... Mood changes Poor concentration and memory Brittle hair/ hair loss Always freezing Light headed, dizziness, heart palpitations and shortness of breath Why are you feeling this way? The reason these symptoms are experienced in iron deficiency is because there is no available iron stores to be utilised in the body . Iron has many essential roles within the body: Oxygen transport and storage Energy production, hormone production & serotonin, noradrenaline and dopamine production (important for good moods, concentration and memory formation). Proliferation of immune cells Synthesis of pro collagen and elastin - important for healthy hair, skin & nails! Ongoing and untreated iron deficiency can lead to iron deficiency anaemia.This is really serious condition and causes a decline in red blood cell production and haemoglobin.Iron deficiency should never be ignored! Unfortunately it’s not as simple as eating more iron rich foods or taking a supplement, as there are many factors that effect irons ability to absorb once consumed.Only 10-15% of the iron in our foods can actually be absorbed as it is, so if you have iron deficiency it’s important to work with a practitioner to firstly understand why your iron is low, and then ensure that you have the best possible chance of absorbing the iron from your foods. (Note: Iron deficiency should also not be self diagnosed or self treated, as having too much iron in the body can be toxic and can interfere with absorption of other nutrients). . . . . . #irondeficiency #irondeficiencyanaemia #nutritionist #melbournenutritionist #glownutrition #womensnutritionist #fatigue #iron #lowenergy

17.01.2022 With the new lockdown restrictions in Victoria comes more business closures, higher unemployment rates and increasing uncertainty amongst the Victorian population. Here’s a few tips simple that you can implement in order to keep living a healthy lifestyle (at a low cost) during this lockdown 1 Be organised Plan all of your meals and write a list of what you ingredients need to buy. Be strict with this list and only purchase what is on your list to avoid an expensive gr...ocery bill due to impulse buying, shopping while hungry and not being organised with meals for the week. 2 Switch up your protein Eggs, canned beans, lentils, canned fish and tofu/tempeh can be sourced at a fraction of the cost of most meats. With the cost of meat likely to rise, this is a much more affordable option. 3 Buy & cook in bulk Having meals in the freezer can help with the temptation of ordering uber eats. Many supermarket products can be purchased in bulk at a much cheaper price than single serve products. Double your quantity when cooking and enjoy later. 4 Frozen or Fresh? In some cases (like berries) buying frozen is much more affordable and contains the same nutritional value as fresh. However, if you’re commonly buying frozen vegetables, take a look at the cost per 100g/kg compared to fresh, as in season vegetables are typically significantly cheaper than buying frozen. Chop up fresh vegetables and freeze them to reduce the frequency of shopping. 5 Look for alternatives Most health food snacks from the supermarket are priced remarkably high. Many of these products are super simple and affordable to make yourself, so if you have a bit of extra time on your hands consider doing this. 6 YouTube Workouts We are so lucky to have such a great range of free guided workouts at our finger tips. Use heavy household products as weights. 7 Look after your mind There are a number of free services available to support you during this time. Whether you just need somebody to talk to, or you are not coping with all of the changes being thrown at us, reach out to services like headspace, lifeline, suicide call back service, beyond blue and more. You are never alone

17.01.2022 Are you getting enough Vitamin D? There are a significant number of Australians who have low vitamin D levels. This now has substantial concern associated with it due to the many health conditions low vitamin D status is related to. Even in Australia’s sunshine state, Queensland, over 40% of individuals have insufficient levels. Tips on how to achieve adequate vitamin D levels:... From mid Spring to the end of Summer, adequate Vitamin D levels can be achieved when there is daily sun exposure for 15 minutes on unprotected skin. In other seasons, 2-3 hours of direct sun exposure is required to achieve these adequate levels. Varying lengths of sun exposure are required for different skin types, with up to 6 times this amount required for those with darker skin tones. At least 15% of your skin needs to be exposed to the sun, and should be between 10am and 3pm. The UVB rays from the sun that your body uses to make vitamin D cannot be absorbed through glass, so sitting inside with the sun shining through window doesn’t count! Acknowledge that this amount of time in the sun can be really difficult/ almost impossible to achieve in Winter and supplementation may be necessary. Increase consumption of Vitamin D food sources: it can be found in fatty fish (salmon, tuna & sardines), eggs and mushrooms that have had sunlight exposure. There’s also an increasing number of plant milks that are fortified with Vitamin D. Dietary Vitamin D however only contributes towards 10% of your requirements, so sun exposure in an absolute must.

15.01.2022 It’s not the most pleasant thing, but it’s so important to start paying attention to your bowel habits.They are a strong indicator of your digestive health, and they also tell me, as a holistic practitioner, what might be going on in many other areas of your health. For those of you who have had an appointment with me before, you would know that I always ask lots of questions about your gastrointestinal system.In addressing this, I can get such a great insight into how y...our body is detoxifying and excreting waste. But why is relevant?! The brain and the gut are in constant communication with each other.Serotonin (our happy neurotransmitter) is made mostly in healthy gut lining.When there is disturbances to gut health, this negatively impacts the production of serotonin, therefore effecting mood. Poor elimination of toxins through the bowel means that they can be reabsorbed throughout the body.This can negatively impact our kidneys, liver and skin, presenting itself as many symptoms like fatigue, acne, eczema, brain fog, depression and more. Our immune system can also suffer when our gut is not functioning the way it should be.If the bacteria in our gut is out of balance (too much bad bacteria and not enough good bacteria), the integrity of the gut lining can be compromised, allowing bacteria, toxins and food molecules to leak through the gut lining and into the blood stream, sparking an immune response. Our bodies rely on the bowel for elimination of excess hormones.If they are not excreted, they can mess with our hormones and cause PMS, irregular cycles and acne. If you’re not moving your bowels daily or you’re passing stools that are loose or too firm, there could be a problem! Similarly, if you’re experiencing any other gut symptoms like bloating, flatulence or abdominal pain, this is also a sign that something is not right!

15.01.2022 In honour of #womenshealthweek I thought I’d share why I’m so passionate about women’s health There is a lack of basic understanding so many women have surrounding their own body’s anatomy & physiology. This stems from the insufficient education young women are given concerning female health. Along with this, women’s health issues are commonly dismissed, rarely taken seriously and are significantly under-researched ... This has sadly led to a culture of shame, where many women are feel they’re unable to speak freely about their bodies & health, therefore avoiding regular essential health checks and not seeking treatment when something doesn’t feel right. This is something that really needs to change, and it’s one of the reasons why I started @glownutrition . I am so passionate about educating women on the things they deserve to know about their health, validating symptoms that are regularly overlooked and using my knowledge to address conditions that many women suffer in silence with. This week is dedicated to encouraging all women to make their health a priority and to reflect on overall health & wellbeing. Let’s end the shame women feel about their bodies and encourage a proactive approach in seeking health care. If you’re wanting to learn more about your body, @barehealthstudio has a fantastic FREE eBook helping women to understand their anatomy, menstrual cycles, period products, hormones and more. This is something that needs to be taught in depth in every school.

14.01.2022 Spring is almost here and I’m counting down the days! For some though (especially is us here in Melbourne faced with an extremely high pollen count) the blooming flowers and warmer days cannot be enjoyed like they should. Hay fever (also known as allergic rhinitis) is a reaction that comes on when there’s exposure to allergens like pollen, dust and in some cases animal hair. When this is inhaled and makes its way into the nose, an allergic response is triggered, with the en...d product being histamine release. This is what causes all of those annoying symptoms: red, itchy eyes and nose, swelling and mucus production, all in the body’s attempt flush out allergens. This reaction only occurs in those who have a sensitised immune system! This is why not everybody experiences hay fever, even with the same allergen exposure. So in preparation for spring, I encourage all hay fever sufferers to support their immune system so that it’s best equipped to deal with anything this coming season throws at it. You don’t have to suffer this spring! Swipe > to see ways to improve histamine levels. This is one of many layers when it comes to hay fever. It’s worth speaking with a practitioner to have a detailed look at why your immune system is sensitised and responding to allergens in this way, and the potential flow on effect this can have on your gut health, hormones, skin, respiratory tract and more. . . . . . . #hayfever #nutritionforhayfever #hayfeverdiet #nutritionist #spring #allergicrhinitis #pollen #melbourne #melbournenutritionist #guthealth #immunehealth #microbiome #womensnutritionist @ Melbourne, Victoria, Australia

13.01.2022 If you have acne prone skin, processed and refined carbohydrates aren’t your friends These foods have a hyperglycaemic effect and cause a rapid rise in insulin levels. Why is this bad for your skin? 1 Encourages oil glands to produce more sebum (oil), blocking pores and resulting in pimples.... 2 Causes the ovaries to produce excess androgens (male hormones). These increase the size of oil glands, allowing for more sebum to be produced. 3 Suppresses the protein that normally clears these hormones, meaning they remain active in the blood. 4 Interferes with normal shedding of dead skin cells, also causing a blockage of pores. This skin loving vegan stuffed omelette recipe is low GI, high in protein, healthy fats & fibre

12.01.2022 These qualitative measures can give so much more insight into your health than what your weight or BMI ever could. When you speak to a nutritionist, there are so many other aspects of your health that are considered. Health and wellness are not just about the number on the scales, nor should it define who you are

11.01.2022 BEETROOT BLISS BALLS Bliss balls are my favourite snack as they can be super nutrient dense and they’re so quick & easy to make.Along with dates, oats and mixed nuts, I added beetroot to this recipe. Beetroot is high in Nitric Oxide which plays a role in smooth muscle relaxation and blood vessel dilation, improving blood flow.... This is particularly beneficial during your period! It helps to reduce cramping and blood clotting.It’s also anti-microbial and helps to defend against infections.Beetroot is so underrated! And if you don’t usually like it, you cant even taste it in these! Plus, it makes them such a pretty colour . . . . . #beetroot #blissballs #pinkblissballs #beetrootenergyballs #energyballs #healthysnack #nutrition #nutritionist #melbournenutritionist #womensnutrition

10.01.2022 I understand that feeling of being at your wits end when it comes to your skin.Feeling like you’ve tried everything, and nothing seems to clear it up. There are many different treatments that your GP/ dermatologist may suggest to you, but I really encourage you to be mindful of what these medications are actually doing and the other effects they can have on your body. While quick fixes may be great, they are not a long term solution and are potentially just delaying the ...problem, as when the medication stops, symptoms usually return.For example: the oral contraceptive pill is the one most prescribed treatments for acne, however when the medication is stopped, sebum and testosterone production go into overdrive and acne can return, sometimes worse than ever, if the underlying cause was not addressed in the mean time. Your future self will thank you for addressing the problem now, I can promise you that. Treating the skin from the inside out is the best way to ensure you are healing your acne for good. Getting to the root cause of skin concerns is my passion as a holistic nutritionist.Get in touch if you’re in need of some help on your journey to clear and glowing skin. . . . . . #acne #acnenutritionist #clearskin #acnetreatment #holisticnutritionist #melbournenutritionist #womensnutritionist #nutrition

10.01.2022 Is your skin needing a little extra love? Chia seeds are packed with Omega-3 essential fatty acids and they’re full of fibre, which your skin will love. They’re also high in minerals like calcium, magnesium, selenium and iron. I’m a big fan of a chia puddings. I understand how the gel like texture isn’t for everyone, so adding layers of different foods or flavouring with protein powder makes them a lot more enjoyable. They’re a great breakfast or snack that keeps really ...well in the fridge, so they can be made in advance for the week. There’s so many flavour combinations that work well in chia puddings, so have a play around to find what you enjoy Recipe (for 2): - 8tbsp chia seeds - 2 cups of your choice of milk - 2tbsp maple syrup - 1/2 tbsp vanilla essence - 1/2 tsp @unicornsuperfoods papaya powder (added to half of the mixture to have 2 different coloured layers) Set in the fridge for minimum 2 hours (overnight works best) Topped with blended raspberries & fruit.

07.01.2022 Are you experiencing hair loss? Or is is not as thick as it once was? Understanding the underlying cause of hair loss is essential to treatment. Although there is a genetic component here, there are also many other factors that could be driving it: Hormones: changes to thyroid function and thyroid hormones are one of the leading causes of female hair loss. Hormonal changes that come with pregnancy, lactation and menopause can also contribute, along with imbalanced sex ho...rmones, insulin resistance and androgen excess that come with conditions like polycystic ovarian syndrome. Stress: causes inflammation in the body & the hair follicle: impacting the normal hair cycle - inhibiting its growth, changing its thickness & pigment (hello grey hair) and leading to premature shedding. Nutritional deficiencies: protein, iron, B3, EFA’s, iodine, selenium & zinc deficiency can worsen hair loss/ thinning. This can be exacerbated by undiagnosed malabsorption conditions, such as coeliac disease. Sudden weight loss has also been shown to increase hair loss. Low antioxidant status can allow for free radical damage to play a role in the damage of hair follicles. Hair growth vitamins, they’re just expensive supplements that are marketed and branded really well. Although they often contain some of the right ingredients to support hair growth (such as biotin), if you’re not already deficient (biotin deficiency is really rare), the chances of the supplements actually doing anything are slim. Also, the doses are typically so low in these supplements that you could easily reach these levels with just food. Be cautious in trusting influencers who claim their hair is feeling thicker and stronger after 1 month of taking supplements. If these products were working, the results would not be seen in mid lengths and ends of your hair Many women can absolutely benefit from supplementing the nutrients above, but there are so many other products you’re better off taking, without neglecting to address why your hair is falling out/ not growing in the first place.

05.01.2022 I see these misleading nutrition statements promoted on social media all the time by unqualified individuals. Please be so careful in where you get your health information from 1Weight loss is just calories in vs calories out Being in a calorie deficit absolutely matters when it comes to weight loss, but there are so many other things that should factor into the equation. Hormones, thyroid function, gut health, genetics, stress & sleep are major factors to consider here..., and have a huge impact on the bodies ability to metabolise fat. There can be so much more to the picture when it comes to weight loss, please don’t feel like a failure if you can’t seem to make anything work, skip the fad diets and consult a professional, that’s what we are here for! 2You should be eating gluten free. If you are not coeliac, intolerant/sensitive to gluten or following specific medical advice from a qualified health professional, you do not need to be removing gluten from your diet. A gluten free diet is promoted in the media as being healthier, but there is nothing wrong with gluten containing whole grains. When these are eliminated from the diet, they are often not replaced with nutritionally similar sources, meaning the diet can be lacking essential micronutrients. Eat this way if it makes you feel better, but ensure you are substituting wheat, barley, rye and oat products for good alternatives, instead of highly processed gluten free products that claim to be healthy. 3Carbs are bad for you This one has been circulating forever, but the rising popularity of the keto diet has it back in the spotlight. You need to eats carbs because: Complex carbohydrates contain prebiotic fibre that helps to support a healthy gut microbiome, essential to every aspect of your health. Carbohydrates break down into glucose, the main and preferred source of fuel for the body and brain, it cannot function optimally without it. When there is an absence of glucose, the body switches to using fat or protein for energy, which overtime releases acidic by-products that are harmful to the body or it compromises the body’s ability to build muscles and regenerate cells.

04.01.2022 Is feeling stressed & overwhelmed impacting your health? I can help you! Stress is so much more than just a feeling, it’s ANY demand that’s put on someone, requiring them to adjust. Even if you don’t feel stressed, I can guarantee that living in this modern world places you under substantial levels of stress daily, so much so that many people have adapted to a level where they don’t even notice it anymore. Short term, this is how the body protects itself, however if it’s ...severe and prolonged, it can have a huge impact on your health, damaging organs & body systems in the process. Throwing it back to high school science, you may remember learning that stress switches on the sympathetic nervous system, also known as the fight or flight response. When in this state often, inflammation occurs, impacting every aspect of our health and wellbeing as a consequence, from hormones, to sleep, mental health, gut health, the immune system and more. The stress itself is never actually the problem though. Stress is everywhere, so it’s our reaction and interpretation of the stress which determines its impact on your overall health. Building resilience is key to preventing stress from having damaging effects on the body. This is something I love helping my clients with, it can be incredibly life changing! My approach involves optimising nutrition to nourish & repair the nervous system and embracing healthy lifestyle practises that act as stress management techniques. Are you ready to stop letting stress get the better of you and your health? Let’s chat.

02.01.2022 If you’re constantly feeling bloated, something is not right Bloating can occur as a result of a few different things: Stress: Our bodies enter a ‘fight or flight’ response when stressed, directing blood to the essential organs such as the heart and brain, neglecting the gastro intestinal system, therefore interfering with digestion of food, .... Low digestive enzyme production: causing inadequate food breakdown and subsequent gas production, resulting in bloating. . Food intolerance (different to food allergy) occurs due to the body lacking the required enzyme to break down a food or insufficient break down of food in the small intestine, causing it to ferment, leading to inflammation, gas production & discomfort. . Dysbiosis: an imbalance between the good and bad bacteria in the gut. Caused by poor diet, frequent antibiotic use, pain killers and the pill which can all cause an overgrowth of bad bacteria in the gut. . Dehydration: Adequate water intake is essential for healthy bowel motility. Slow bowel transit time allows for food to sit in the body and ferment, producing gas & causing bloating. . Fibre: helps to improve bowel transit time. Also produces short chain fatty acids which feed the good bacteria in our guts, reducing dysbiosis. (Too much fibre can also cause bloating, so work with a practitioner to figure out what is the right amount for you). . If you’re concerned about the frequency and severity of your bloating, get in touch and I can work with you to get to the bottom of what’s causing your bloating. These aren’t the only causes of bloating and a further investigation into your other symptoms could help to relieve your discomfort. See more